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Supine Ball Bridge Performed by Vancouver Chiropractor

Another great core exercise to add to your arsenal. This particular exercise focuses on internal and external obliques, transverse abdominals, and paraspinals.

I would consider this a more advanced core exercise as it takes quite a bit of dynamic stability and control when on the ball.

First, start by grabbing a weight bar you feel comfortable with when holding it straight out in front of you. Place it on your stomach and sit on a ball. Slowly roll yourself out so you are in a supine plank position on the ball. Raise the bar in front of you so it is positioned at chest height but never below your xiphoid process.

While maintaining the bar position, slowly rotate your body to one side. Make sure you are contracting your abs when returning to the starting position as this is equally important in increasing abdominal strength. Repeat on the other side.

Repeat each side 5-10 times.

Always remember to make sure you are breathing throughout the exercise. A tip I offer my patients is to always make sure their mouth is open as this prevents you from inadvertently pursing your lips together.

Have a great day,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

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