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How do I perform a ball bridge?

Begin by lying face up on a ball. Place the ball directly between your shoulder blades, allowing your head to rest on the ball and place your hands on your hips. Place your feet flat on the floor, shoulder-width apart. Draw-in your navel and contract your glutes. Lift your pelvis until your hips are in line with your knees and shoulders. Hold this position for a few seconds and then lower your pelvis down slowly.


Start
1. Lie with ball between shoulder blades and head resting on ball, hands on hips. Place feet on floor, hip-width apart.

Movement
2. Draw-in belly button and squeeze butt muscles.
3. Lift pelvis until knees are in-line with hips and shoulders.
4. Lower pelvis.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.