Chiropractor Chandler AZ

Beginning Knee Exercises: Bridging Sequence

Ball bridging exercises are performed in a similar manner to bridging exercises on the ground. With bridging, we always want to focus on slow, controlled movements. We want to keep our waist level and avoid swaying or clunking motions.

The progression on the exercise bench was to keep our feet wide apart and slowly move them together. Eventually, we could put one foot on top of the other, which increased the difficulty of the exercises. By narrowing our foot width, we made ourselves more unstable, causing the core muscles to work harder. We then progressed from the single leg modified position to a single leg bridging with the knee bent. Finally, we performed three sets of 10 with single leg bridging while the other leg was extended straight.

We are going to transition through the same exercises with the stability ball. The exercise ball further enhances the difficulty by making us more unstable. We will move from our feet apart, two feet together, single leg modified, single leg, and finally with single leg with opposite leg extended.

Perform each of these exercises as comfortably and safely as possible. If you feel pain during any of the bridging exercises, please stop. The exercises can be modified by reducing the sets or repetitions. We can also just hold the position and not move our waist. Holding the positions helps increase strength and endurance and is slightly easier than the moving positions.

ball bridge exercise two feet apart
Ball bridging with feet apart
Ball bridging with feet apart

Start with the exercise ball in between your shoulder blades and your feet shoulder-width apart. Lower your pelvis to about halfway down. Then slowly raise your pelvis back to start position, maintaining balance on the ball.

Repeat for 3 sets of 10.

thumb coreexercises
Ball bridging with feet together

Start with the exercise ball in between your shoulder blades and your feet together. Lower your pelvis to about halfway down. Then slowly raise your pelvis back to start position, maintaining balance on the ball.

Repeat for 3 sets of 10.

ball bridge exercise leg bent
Ball bridging with one foot

Ball bridging with one foot

This exercise is difficult and should only be done when the other bridging exercises are mastered. With the exercise ball in between your shoulder blades and your body placed squared on the ball (start position), lift one leg and slowly lower your pelvis to the ground, maintaining balance. Return back to the start position. Repeat with the other leg.

Repeat for 3 sets of 10.

For more knee exercises, please visit the Knee Exercises AZ page.

For more information on soft tissue treatments for knee pain treatment, visit Graston Technique & ART for Knee Pain.

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