Physical Therapy Month- Exercise Challenge of the Week, The Bridge

This week’s exercise challenge is the bridge. The bridge is a great exercise for trunk stability and gluteal strength. We include bridges to help our patients get rid of  back pain. Hold the bridge position for time to build strength. Start with 15 seconds and work up to 1 minute as able.

Check out this video to learn how to include bridges into your exercise routine.

Thank you for recognizing Physical Therapy Month and participating in our exercise challenge. We’d love to hear what you think of the exercises and invite you to comment on your favorite exercises.

For more information on Physical Therapy please contact us.

Disclaimer: The information provided on Baudry Therapy Center ’s website and blog is presented for information and educational purposes only. This general information is not intended to diagnose or treat any medical condition nor to replace diagnosis or treatment by your healthcare professional. Before beginning light or moderate intensity physical activities, we encourage you to talk with your healthcare provider about health and exercise as part of your everyday routine. Baudry Therapy Center and its respective agents, heirs, assigns, contractors and employee’s will not be held liable for any injury incurred or exacerbated while performing any exercises, stretches, or any other activity related to the content and information available on this website.

Got Balance?

You might be asking yourself…why should I care about my balance?   Balance is necessary for all activities. When our balance decreases, so does our ability to do things. Many people complain that their balance is bad or not what it used to be.  Balance involves not only equilibrium but strength, vision, and a movement awareness called proprioception. Try this simple balance test:

Stand on one leg with the opposite hip flexed to a 90 degree angle, parallel to the ground (like a flamingo).

Ask yourself the following:

  • Can I do it?
  • Is there a difference on the left vs. the right?
  • Is it easy?

If this was difficult, or if there was a difference between the right and the left, you’ve already identified a balance issue.

If this step was easy, try closing your eyes and performing the same as above.

  • How did you do with your eyes closed?
  • Were you able to do it?

To have good balance, I’d like to see you be able to stand on one leg with your eyes closed for at least 10 seconds… 25+ seconds would be excellent.

So, why was it harder to do with your eyes closed?  By closing your eyes you eliminate your vision, which helps you balance, and challenge your proprioceptive system—the sense of body position also known as body awareness. We all have it, some maybe more in tune than others, but we can all develop it with practice. Taking away your vision also helps to identify specific muscle weaknesses which play a big part in balance issues.

Any loss of balance could be caused by a limitation in flexibility, joint mobility, or strength in the ankles, knees, hips or even the spine.  Old unresolved injuries can lead to balance issues. If you were unable to stand on one leg with your eyes closed for 10 seconds or more, you should work on your balance. Poor balance limits your ability to enjoy life… to get into a boat and go fishing, play golf, climb a hill, play with your kids, or grandchildren.  Having great balance will improve your ability to perform your everyday activities and tasks.

Anyone can improve their balance. Practice makes perfect, so everyday it would be beneficial to work on standing on one leg to improve your balance.  Be sure to practice on both legs!  Practice it while performing normal activities like brushing your teeth or washing the dishes.  With consistent practice, you will find that your ability to balance will dramatically improve.