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Übung: Laufende Rückenbrucke auf dem Gymnastikball

In this modification of the Yoga exercise Dwi Pada Pitham, the integration of a Stability Ball and the iso-lateral hip flexion (marching) the dynamic nature of the movement is increased, and requires the training athlete to generate greater contraction synchronization and force profile in the muscles of the deep lumbar spine, Gluteals, Hamstrings and abdomen. 

This exercise can be performed as part of a warm-up or cool-down protocol, a lumbar / pelvic stability program, or as part of a back rehab program.

Primär trainierten Muskelgruppen: Gluteus Maximus and Minimus, Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Medialis Obliquus) Hamstrings (Biceps Femoris, Semimembranosus, Semitendinosus), Gastrocnemius / Achilles complex, muscles of the deep back and pelvis.
Übungstechnik: The athlete begins this exercise by lying on their back (supine position) with their heels or lower calves on a stability ball.  Before the athlete lifts the body off the floor, the athlete rolls the pelvis inwards, so that the lumbar spine flattens.  While holding this rolled position (activation of the abdominal floor), the athlete then proceeds by pushing the buttocks as high as possible.  After reaching a straight posture, where the ankles, knees, hips and shoulders are all linearly aligned, the athlete stabilizes themselves, and the pulls the knee of 1 leg towards their shoulders by contracting the hip and knee flexors.  The athlete pulls their leg to 90o of knee and hip flexion.  The athlete should attempt to hold this position of hip and knee flexion for a 1 or 2 seconds with a stable posture before extending the leg, returning the foot back to the stability ball.
The athlete should attempt to hold the back bridge position throughout the duration of the exercise and completion of all repetitions..
Optionen zur Übung Progression: Progressions  for the Back Bridge can include increasing the number of repetitions, sets, by increasing the duration of the bridge hold or by integrating an Iso-Lateral element.

Übung Progressionen / Varianten:

Laufende Rückenbrücke
Rückenbrücke mit einseitiges Bein heben
Rückenbrücke auf dem Gymnastikball


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