We’re going to work on a single leg bridging drill, working on alternate legs. This is great for getting back to some running or walking activities.
- Lie on your back with your knees up and a ball placed between them.
- Work on breathing in, then as you breathe out, softening your chest and engage your core
- Lengthen your tailbone as if to lift your hips up, keeping the ball in between your knees in place
- Then take a second breath, breathe in, lift up a little bit more keeping your back neutral, soft through your chest, engaging your core.
- You should feel like your back’s lifted up.
- Now breathe in, as you breathe out soften your chest, engage your core, and lift one leg straight, keeping the knees in line, maintaining a neutral pelvis.
- Breathe in, come back down, as you breathe out maintaining your core, softening your breath opposite leg working on stability
- Straighten that left leg when you’re ready on the breath out
- Breathe out, soften, straighten, maintain neutral trying to keep the pelvis level.
This is a great single leg bridging drill for beginning runners. Work on repetitions to fatigue, and then you’d lower down one vertebrae at a time.