Isometric Bridge Exercises

Why do these?

The benefits of these Isometric Bridge Exercises include an increasingly stable and strong back, trunk, pelvis, hips, gluts, abdominals, quads, hamstrings and spine. These exercises are all inclusive of the extremities and core trunk.

What these do for me:

The first time I thought I was "ready" to do these isometrics, I couldn't even get myself into the positions described here. My pelvis and trunk were simply not yet stable nor strong enough. So, I continued with previously described exercises and eventually became able to muster the isometric positions, one at a time. After more than a year, I am able to hold all positions for 60+ seconds. One side is still weaker than the other and my front and back are still not equal. But, I'm getting there.

These isometric bridges let you know exactly where and what you need to work on in order to get your body where you want and need it to be. These exercises are also extremely time-efficient.

Being able to isometrically stabilize yourself will help provide you with enough muscle support to move with and from your horse. The more stability you have, the stronger the muscles that support your spine will be. The stronger your spinal muscles, the better able your spine will be able to absorb the movements of your horse.

Bear in mind the reciprocal relationship your spine has with your horse's spine. The muscles supporting your spine have to be able to absorb whatever motions your horrse offers you. From a perfect buck to a perfect piaffe, these isometrics will help give you the trunk muscle strength and endurance you need.

Isometric Bridge Exercises help you maintain what you've finally achieved with the previously described trunk exercises.

Remember, these exercises are progressive. You need to build your body's foundation before you can reinforce that foundation with these exercises.

These isometrics are done on the floor in a neutral, straight up and down alignment within a singular plane.

Breathe - inhale through your breastbone and exhale through the bottom of your shoulders.

Encourage a neutral, not arched, spine.

Lock your pelvis by pulling your belly button towards your spine.

Go for the quality, not the duration, of the stabilized hold.

The Side Bridge

Lying on the floor on your left side, bend your left elbow so your lower left arm becomes a platform for your body.
Pull your belly button towards your spine and lift your body with your weight rests on the lower left arm and the side of your left foot.
Hold your body straight from your foot to the shoulder over your elbow through your trunk. (The side of your right leg and foot will simply lie straight on top of the side of your left straight leg and foot.)
Keep all your body parts in the same plane, from head to feet with your upper arm resting straight on your upper side, as though your were standing.
Keep your pelvis locked by pulling your belly button towards your spine.
No curves frontward, backward or sideways in the trunk, neck, knees, ankles, etc.
No pivoting or rotating any body parts.
Hold that position for 5 seconds, then 10 seconds, then 15 seconds while continuing to breathe.
Once 15 seconds is possible, hold the position for 30 seconds.
If any part of your body fatigues or starts shaking, go back down to 15 seconds.
Eventually, over time, work up to 60 - 90 seconds.
Repeat on the right side of your body.

The Abdominal Bridge

(The same principles - breathing, neutral and flat trunk and spine, etc. - apply as with the Side Bridge.)
Lying on your stomach facing the floor, bend your elbows so your lower arms become a platform for your body.
Pull your belly button towards your spine and lift your body off the floor with your weight resting on your lower arms, elbows and flexed feet/toes.
Your lower arms and elbows and flexed toes become your foundation or bridge on the floor.
Keep all your body parts, from head to feet except your bent arms at the elbows (as if you were holding a tray), completely straight in the same plane as though you were standing.
Hold the position for 5 seconds, 10 seconds, 15 seconds and work up, over time, to 60 - 90 seconds while continuing to breathe.

The Back Bridge

(The usual drill - breathe, neutral and flat trunk and spine, belly button towards the spine, etc.)
Lying on the floor facing the ceiling, bend your elbows so your lower arms become a platform for your body.
Pull your belly button towards your spine and lift your body off the floor onto your lower arms and heels.
Your lower arms, elbows and heels serve as your body's foundation or bridge.
Continuously pull your belly button towards your spine to hold your body off the floor.
Keep all your body parts, from head to feet, completely straight in the same plane as though you were standing.
Start at 5 seconds, 10 seconds, 15 seconds and work up, over time, to 60 - 90 seconds while continuously breathing.