THE BRIDGE

by Sharon Green, CPT

The bridge is a great exercise for an important but often neglected group of core stabilizers, specifically the muscles of the lower back, hip, and upper legs.

I particularly like this exercise because it works these muscle groups while remaining quite gentle on the back, knees, and hips.

Begin by laying flat with your feet shoulder distance apart, about 1 foot away from your hips. This is your starting position.

Now squeeze the muscles on your backside and push through the heels as you raise your hips off the ground. Bring them up until there is a straight line formed from your knees through your hips to your shoulders. Hold 5 seconds, then lower down slowly. Repeat 5-15 times.

As you rise, try to imagine that your spine is moving as one stable, straight unit.

Modifications

As always, you should not feel pain when doing this exercise.

If you’ve had problems with your knees, place your feet a little further away from your hips which will lessen the degree of knee bend.

If you feel that you can’t go all the way up until your body forms a straight line, that is ok. Even just raising the hips an inch off the ground will activate the muscles. Do what works for you.

You can do this exercise 2 or 3 times per week and slowly add more repetitions over time.

A very special hats off to Meyer!!

Ingredients:

1 10 ounces package of romaine lettuce - chopped

1 pineapple

2 large mangos

1/2 cup chopped macadamia nuts, toasted

1/3 cup flaked coconut, toasted

2-3 green onions, finely chopped

1 red bell pepper , finely chopped

Directions:

Dressing:

1/3 cup 100% canned

Pineapple Juice

2 Tbsp olive oil

2 Tbsp red wine vinegar

1 Tbsp honey

1 Tbsp white sugar

1/2 tsp salt

Preheat grill to high heat, lightly oil the grate with olive oil.

Grill pineapple for 2 to 3 minutes per side, or until heated through and grill marks appear. Slice a mango into 2 pieces and grill until heated through about 3-4 minutes or until grill marks appear.

Lightly toast the macadamia nuts and coconut.

Chop the pineapple and mangoes into large chunks and add romaine lettuce, the green onions and bell pepper.

Combine all of the dressing ingredients in a mason jar, seal, and shake well to combine. The dressing will be extremely thin/watery. Pour dressing over salad and serve immediately!