In this video, I walk you through performing the Bridge for reversing back pain. I also introduce you to the critically important Back Anchor Zone. We’ll go into this much more deeply in ‘Phase 1’ of Core Balance Training.
Below is a PDF to print out for your travels, records, or just as a reminder.
Thanks for taking the time to invest in your body and health. You now have one tool that will be relevant to you for a lifetime. I encourage you to continue on this journey of investing in yourself. Together we can fix the broken medical system from the ground up.
Dr. Ryan Peebles PT, DPT
- Welcome to Core Balance Training!
- Getting Started
- 4 Week Exercise Plan
- “My Commitment” to Every Day
- A Message From Me to You
- Critical Concepts
- The Art of Core Balance Review
- Becoming Aware: The Rotation of Your Pelvis
- Tug-of-War: The Force that Controls this Rotation
- The Perfect Bridge
- Why the Bridge is so “Perfect”
- Anatomy & Biomechanics of The Bridge
- Step-by-Step Instructions
- The Perfect Bridge Exercise Video Lesson
- The Importance of Progression
- Arm Positions
- Single Leg Bridge
- Bridge Progressions
- The Foundation of Core Strength
- Power through Expansion & Relaxation: Anatomy of Breathing
- Exercise: Breathe into Your Back
- Breathing to Increase Stability, NOT Compression
- Exercise: Decompression Breathing
- CBT Phase 1: Awaken Your Deep Core Anchor System (Postural Awareness)
- Front Anchors: Meditation and Push-Away
- Connecting Your Back Anchor Zone
- CBT Phase 2: Developing Motor Control (Neuromuscular Re-education)
- Back Anchor Challenge: Dying Bug
- Front Anchor Challenge: Bird Dog
- Putting The System Together: Anchor Triad
- CBT Phase 3: Groove New Patterns of Movement (Functional Movement Training)
- Hip Hinge
- Running Man
- Getting Up and Down
- CBT Phase 4: Maintaining Your Strong, Stable & Balanced Core
- Butt Buster, Resisted Bridge, Foam Roll Bridge & BOSU Bridge
- Hip Opener
- Shoulder Opener
- How to Sit with an Active Core
- Maintenance Commitment
(Congrats on finishing the Mini-Course! Here’s a little peak at the next module as a reward 🙂 )
The Importance of Progression (Module)
The lack of progression in a rehabilitation program is quite possibly the biggest reason why reversing back pain is so challenging.
While the Bridge is “Perfect” for many reasons, no single exercise is powerful enough to liberate you from the downward spiral that is chronic lower back pain. Like any exercise, after a certain point it’s benefits begin to taper off and flatten out. This is what we call a plateau.
At this point, continuing to perform the exercise will maintain the benefits you’ve already gained, but will not improve your situation. This is where the concept of ‘Progression’ in training comes into play…
Rule: Progress your exercise to continue challenging yourself as you get stronger, and you will continue getting stronger.
Reversing chronic lower back pain is not a single event, but a Journey. We must adapt our exercise to match our abilities as we climb through the stages of training.
The lessons in this module introduce valuable progressions of the Bridge. You will learn variations of the Bridge that you can use to progress your training as your core gets stronger. Each of the progressions have different benefits which will be discussed in videos, where I demonstrate and describe each exercise. There is no rush to get to these, so implement them “as you are ready.”
You must be a Core Balance Member to access this content.
Enjoy the journey, that’s where the strengthening happens.