Bridging

The bridging exercise works the muscles around your lower body and hips. Do not continue with this exercise if it causes pain.

1. Lie on your back with your knees bent and your feet flat on the floor. Your knees should be bent about 90 degrees.
2. Find your neutral spine position. You will hold it during the exercise. Neutral spine is the name for posture that maintains the three normal curves in your spine.
3. Tighten your belly muscles by pulling in your belly button toward your spine.
4. Then push your heels into the floor, squeeze your buttocks, and lift your hips off the floor until your shoulders, hips, and knees are all in a straight line.
5. Hold about 6 seconds. Remember to breathe normally.
6. Lower yourself slowly to the floor and rest for up to 10 seconds.
7. Repeat 8 to 12 times.