Side Bridge

(Elbow & Knees)

-Lie on your side with your elbow directly underneath your shoulder.

-Keep your shoulder blades ‘down and in’ throughout exercise, especially the planted elbow side.

-Your neck, shoulders, hips, and knees should form a straight line throughout exercise.

-Neck remains in a chin tuck position throughout exercise.

-Lift hips off the floor while maintaining the straight line position.

-Your hips should maintain a neutral position, back is not arched.

-Hold for 10-15 sec (x3) and lower to the floor (rest 10 sec) and repeat hold for 45-60 seconds for 1x, depending upon your ability.

-Repeat exercise on other side.

Competency Criteria

Client’s body (from neck, shoulders, hips, and knees) maintains a straight line throughout exercise.

Client maintains neutral spine (no arching) throughout exercise.

Client maintains chin tuck throughout exercise.