How To Do A Hamstring Bridge Properly - BEST CUES! - Don't Make These 3 Common Mistakes!

[@matteobarsottini447]

Thank you again. All of this is so important for many. Not only the specifics but the overall spirit. Peace.

[@ChaplinPerformance]

Thank you for watching my friend!! Cheers!

[@maryjomagar7154]

I can tell you from personal experience that not all therapists give cues (in person), which is why your channel is so helpful and other channels too, like Bill Hartman's (as you recommend) -- I suppose it's like shoes in trying different channels until one fits best. I have made two of the mistakes in this video, especially the feet positioning, but I have ended up learning to cue myself just from what feels improved. This was very helpful. Thank you, as always, for being so thorough and explicit.

[@ChaplinPerformance]

You are very welcome Mary Jo. Sometimes small cues make a big difference!

[@ilanasorokin7321]

Brilliantly informative thanks!

[@ChaplinPerformance]

You are most welcome!

[@gabriellaftothyoga]

Hi! Thx for the video. Some questions if you don"t mind: 1. Hip position: Are you trying to achieve a kind of neutral hip position to start with or is it a clear posterior tilt? What if someone pushes the lower back into the ground to lift? How can we avoid overburdening the vertebrae/overworking the rectus abd.? Is a little "lordosis" ok if we find the neutral (=asis and pubis in same plane, parallel to the ground) that way? 2. Pushing the heel down. When I do that I tend to push the lower back into the ground and use more the rectus abdominis. In contrast, if I first pull the heel towards the hip (activating the hamstrings) and then add pushing down it helps to keep my pelvis more neutral (femur int. rotation, more pressure on the inner arch) and I feel that I am using more the TA. What is your view on that?

[@ChaplinPerformance]

The exact cue with regards to posterior tilt vs. “neutral” will depend on the individual. If they are someone who utilizes a lot of lumbar substitution for hip flexion/external rotation then I would cue more towards a “neutral” position. If they are someone for whom the base of the sacrum is significant forward relative to the lower half pelvis I’ll likely cue more of a posterior tilt

[@jeannemichael6779]

Thank you for this video on bridges. I was wondering if I still could use the board now if I am in bilateral anterior tilt, basically a PRI PEC, due to a forward and backward rocking board incident three months ago. I had a left flared rib, bir since this incident both ribs are flared and I am really toeing forward, and anteriorly tilted. Thank you for all of your videos. Jeanna Michael

[@ChaplinPerformance]

This would work well for a PEC

[@jeannemichael6779]

@@ChaplinPerformance Thank you I appreciate your advice. I think all of your videos are great.

[@amybutler8337]

I really appreciate your videos. They’ve helped me quite a lot, and you do a great job explaining complex topics. I have a question on this one: what does an improved test look like? Am I trying to achieve 100 degrees, or should the goal be 80 or less? In other words, which direction is “improved”? Thank you so much!

[@ChaplinPerformance]

Thank you for watching and your kind words. Glad I could be helpful! When it comes to the straight leg raise test, an average test would be ~ 80-90 degrees. Being able to essentially make a 90 degree angle between the bottom and top legs would be a good goal. That being said, I've seen individuals who have more than 90 degrees (typically dancers, gymnasts, etc.) and plenty of individuals with much less (45-60 degrees). Regardless which camp you are in, you would want to see movement towards average if your goal is health and "normal" biomechanics. For example, I used to be someone with a 120-degree straight leg raise (even though I wasn't a dancer or gymnast, LOL). When I started doing these type exercises with these cues, I trended in the downward direction towards 90 (and also felt a lot better in my body). On the flip side, it is really common to have less than 90 degrees and see an improvement towards 90 degrees with this movement. The mechanisms of change will be different depending on where you are starting but the overall trend will be towards average. Hope that helps!

[@amybutler8337]

@@ChaplinPerformance fantastic! Very informative explanation, I really appreciate it.

[@matthewbeumer3168]

Interesting I usually get my clients to start from a neutral pelvic position but I understand that a slight posterior tilt of pelvis will help with better muscle hamstring recruitment. Place a soft oval ball between the knees will help with an inner thigh connection but I will definitely use a block under the feet in my classes makes absolute sense. Matt the pilates teacher.

[@ChaplinPerformance]

I agree… I sometimes will cue a tuck and sometimes not.. all depends on where they are starting from and what testing suggests. Then I’ll try to gauge response and iterate from there! Cheers!

[@yohancain5295]

Hey chaplin, Love your content. Could you make a video on what happens when the rectus abdominus cuts the exhale off early and how to correct that strategy? I’m at wits end with this thing. I saw your pelvic floor video which glossed over it but I’d really appreciate a more in depth video on the impact of an overactive rectus abdominus. Thank you

[@ChaplinPerformance]

Yes this is a great video idea. Thanks for watching!!

[@maryjomagar7154]

I have replayed this video a few times, and this is the first time I have really noticed your shoes so close. Can you tell me what kind/brand they are (if they make women's)? I have been wearing Saucony Walkers for several years, but now they have changed the design, the material, and other details.

[@ChaplinPerformance]

Hi Mary Jo!! Thanks for checking out the video! I am wearing a pair of Asics Kayano 26s... These are probably my most frequently recommended shoe!

[@maryjomagar7154]

@@ChaplinPerformance Thank you!

[@barryhogenes5447]

What do a right heel sensation (heel only) and a left flat foot sensation indicate, whilst doing hamstring bridges? So when lying down, I can only feel the right heel, really, as if the right leg is shifting away from my body; on the left, my foot seems almost flat, and the left leg is everything but shifting away from the midline. I sometimes wish I could turn down this analytical mind of mine...

[@ChaplinPerformance]

If you want to work to get out of your head and back into your body, consider joining my new membership community called Beyond Biomechanics. We are taking a mindfulness-based approach to healing chronic movement-related issues by restructuring neural pathways in the brain. beyondbiomechanics.chaplinperformance.com/

[@mabouk64]

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