Glute Bridge Mistakes that Will RUIN Your Lower Back

Video Description

Doing the glute bridge exercise incorrectly won't solve lower back pain. In fact, many times it can make low back pain worse and can cause over tightening of the hamstrings. The glute bridge exercise doesn't need to be difficult, but there are a few simple elements to this exercise that make all the difference. 🔴 Watch Next ➜ Fix Tight Hamstrings & Lower Back Pain: https://youtu.be/R21LdKm8Ov4 ➜ Understanding SI Joint Dysfunction: https://youtu.be/-lAIOBjgYkE ➜ The #1 Most Important Muscle to Fix Back & SI Joint Pain: https://youtu.be/jhcYfcXdQYA Chapters: 00:00 - Introduction 01:17 - Why Is The Gluteus Maximus Muscle So Important? 01:50 - Low Back, Glute, and Hamstring Muscles Work As A Team 02:22 - How Does Glute Max Inhibition Cause Lower Back Pain? 04:47 - Mistake #1 - Problems With The Feet 05:57 - Mistake #2 - Over tucking Of The Buttocks 06:35 - Mistake #3 - Arching The Low Back 07:13 - Mistake #4 - Not Activating The Proper Muscle 08:38 - Glute Activation Biofeedback Test 10:49 - Glute Bridge Exercise Step-by-Step Progression 12:35 - Trick #1 - Foam Roller Between Your Knees 13:08 - Trick #2 - Push Knees Out Against A Belt 13:44 - Trick #3 - Keep Thighs Parallel 14:04 - Trick #4 - Push Through Your Heels In this video I help you understand why the gluteus maximus muscle is so vital to a strong, flexible, and pain-free back. I share about the relationship between the lower back, hamstrings, and glute max muscles and how many times people are accidentally firing the wrong muscles during the glute bridge exercise. I then teach you how to test your ability to fire your gluteus maximus muscle using a simple biofeedback technique. Many times the problem is not an issue of muscle strength, but more of glute muscle activation. This simple home test allows you to also gain back motor control of your glute max muscle. The glute bridge for low back pain is an excellent exercise, but often performed improperly. I teach you the four most common glute bridge mistakes. These mistakes include issues with foot placement and weight through the outside of the feet. I also discuss over tucking of the buttocks, a common mistake, which patterns in improper form for daily tasks like standing from sitting and picking up heavy things. And I talk about arching of the low back and how to avoid overactivation of the lower back, quadriceps and hamstrings muscles. Finally, I teach a step-by-step glute bridge progression highlighting the key elements to watch for. And lastly, I give four glute bridge variations that can supercharge your glute strength gains and reduce lower back pain. ✅ SUBSCRIBE to our channel: https://bit.ly/2t0BiV0 About Dr. Brant Pedersen, DC, CCSP Dr. Brant is a sports chiropractor who founded Positive Motion Chiropractic in northern California (Los Gatos). He specializes in finding rapid and lasting solutions to muscle and joint pain issues. He received his first chiropractic adjustment when competing as a professional windsurfer and it opened his eyes to how quickly the body can heal when given targeted conservative care. Dr. Pedersen graduated valedictorian of his class from Palmer College of Chiropractic West, maintains an adjunct faculty position at his alma mater, and gives back through humanitarian chiropractic care. He enjoys sharing tips and tricks for how to stay active and pain-free and employs them daily to stay active as an extreme sports athlete. 👋🏼 Connect with Dr. Brant Pedersen, DC, CCSP Web: https://www.positivemotionhealth.com/ Instagram: https://www.instagram.com/positivemotion/ Facebook: https://www.facebook.com/PositiveMotionHealth LinkedIn: https://www.linkedin.com/in/drbrantpedersen/ DISCLAIMER: This content (the video, description, links, and comments) is created and published for informational and demonstration purposes only. It is not medical advice or a treatment plan. Consult with a licensed healthcare professional before doing anything contained in this content. In some cases exercise may be inappropriate. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don't use this content to avoid going to a licensed healthcare professional or to replace the advice they give you. Positive Motion Chiropractic makes no representations about the accuracy or suitability of this content. If you think you may have a medical emergency, call emergency services (911 in the USA) or go to the nearest hospital emergency department. Use of this content is at your sole risk.