You're Doing the Bridge WRONG! Here's How to Fix It

[@HT-Physio]

Thanks for watching! To subscribe to 3-Tip Friday, my free once-a-week email where I share my best health tips, new videos and fascinating research, go here: info.ht-physio.co.uk/3tf

[@pollybish2988]

Wow, ive worked with many good personal trainers over years, but not a single one has explained this movement so well. Thanks a bunch!

[@jondowling720]

Wow. As a Personal Trainer that’s a shame that the experiences you’ve had in the past,they couldn’t explain how to perform a basic exercise correctly

[@HT-Physio]

I'm sorry you've not had great experiences with your personal trainers before, I'm pleased I was able to offer a more in depth explanation for you!

[@crisalis]

I’m sorry you’ve experienced that, as far as I know evert pilates instructor I’ve encountered explained every exercise they taught me from posture, control, breathing, centering and flow.

[@anuraggupta6917]

Hi

[@karenboulanger6868]

Even during my Pilates classes, I was very limber but got instant cramp in my legs doing the bridge, which over time became so bad I ended up sitting it out. I live in a rural area now and have to go it alone: tried copying you exactly through this video and had NO cramp. Depressing that even with a teacher I was getting it wrong! Revelation!

[@macelven]

Perfect tutorial. I always get hamstring cramps doing this, my physio says it is the best exercise for my knee and back but has she never told me to do it this way. Thank you.

[@HT-Physio]

So pleased I could offer a helpful demonstration to support you!

[@irenewhalen1055]

Me,too. I'll tell some special workers and therapy and Phyiotherapy about your perfect teachings. THANKS SO MUCH. I'll do soon😊

[@susanwhalen1970]

I REALLY WISH YOU WERE MY PHYSIO THERAPIST! YOU EXPLAIN EVERYTHING SO WELL!

[@HT-Physio]

Thank you! So pleased I'm able to reach people through KZbin even though I cannot see everyone in person!

[@almaarri3]

Thank you for your great explanation but I find it’s not complete. I wish you had explained also how the neck should be activated.. In the demonstration I see you are using a pillow, why? The position of the head is very important in this exercise

[@martinoffl]

​@@HT-Physio HI sir I have postural imbalance ❤❤ Means I have posterior pelvic tilt while correcting it my body turns into anterior pelvic tilt So will u please tell what excercises i need to do

[@anuraggupta6917]

Hlo

[@debcatz8445]

Exactly

[@margaretlouis5172]

Thank you, Mr Harlow, for your specificity in isolating the parts for executing the bridge; you have the gift of the gap as they say, to make it so clear !

[@HT-Physio]

Thank you so much! I'm pleased I could offer a helpful explanation

[@gillhoward7975]

Absolutely brilliant! So lovely to have someone for us more 'mature' clients!😊

[@HT-Physio]

Always happy to help!

[@jeanettemcclintick8248]

Thank you. I can now do the bridge without hamstring cramping. With the focus on the heels I get more Glut action and less thigh muscles. Wonderful!

[@wills2408]

Thank you My physiotherapist assigned this as 1of the exercises for lower backpain But never explained the fine dos and don't. Thank you for keeping us safe. Great service to everyone who has been told to do this exercise for our lower back pain

[@karenbailey7642]

Wow..thank you for this info. You are the first therapist I have watched that explained the positioning.

[@AgedYoungster]

I have never seen such a good description/explanation of this exercise. Thank You !!

[@susiewanng2285]

I had a young PT who only instructed my exercise with a printer. 😮 Talked me thru the exercise, get a printout with pictures and written instructions. Wasn't alerted to how/what could go wrong. You are so right..90% of us get it wrong ending with cramps and stiffness, then not going thru it at all. Another great explanation of yours, Will. Ever so grateful!

[@HT-Physio]

I'm sorry your PT didn't take the time to go through the exercise thoroughly - I'm pleased I have been able to offer a more comprehensive explanation!

[@paulc2106]

Another very clear and informative demonstration - thanks Will 👍🏻

[@HT-Physio]

You're more than welcome!

[@edrabogucki401]

This is one of the exercises prescribed for me because of bursitis in my left hip and arthritis in my left knee! Fortunately, my therapist gave me a printout illustrating and instructing how to do the exercises! Illustration is SO helpful. Thank you!

[@mm1788]

You deliver the clearest and most effective instructions for exercise of any video I have seen. Thank you!

[@user-cammac]

I wish all physical therapists would explain the proper way to do bridges like you do! This has made a huge difference for me. Thank you!

[@lucilledandridge3468]

Excellent! I have been experiencing cramping in my hamstrings while doing my bridge exercises. Over the years, I’ve gotten tips to help do the bridge better. The pelvic tilt to flatten the back was one. In a group gym class, there’s not enough time to thoroughly work on one exercise. Your video was great because it discussed the right way to do this valuable exercise. Thank you.❤

[@heatherangellight8558]

Wow! I want to send this video to my PT place!! I have gone there on and off for things for 15 years and they always want me to do these and have NEVER taught me how to i now realize I was doing them wrong in every way!! You are the best!!!! Own it!!! ❤

[@HT-Physio]

I'm sorry to hear they haven't taken the time to demonstrate the exercise properly, that's the reason injuries occur! I hope my demonstration can offer some guidance

[@MoiraByars]

Thanks Will have been doing bridge incorrectly for years following advice of some yoga teachers which has irritated my lower back.

[@HT-Physio]

Sorry to hear you've suffered from this move before! I hope this demonstration can offer some guidance

[@kendylhoudyshell1399]

Excellent demonstration Will Thanks so much!!!

[@HT-Physio]

More than happy to help!

[@plumeria66]

That last exercise is the game changer for me! My physical therapist had me do exercises that made my right hip worse to the point where walking caused a dull ache. So I had to quit and research what to do to rehab it on my own. I scoured thru tons of videos trying out different exercises, most of which I was already doing. This one was the missing link! The first time I did it my hip instantly felt stronger. No pain or ache. So I did it again the next day. And now, I do this daily and can walk without that dull ache! I also found a stretch in a chiropractor’s video which I do before any exercise and if there is any hint of ache beginning. Trial and error to find what works for my body individually. Everybody is different! I am now working on being able to walk up the stairs without pain. I have borrowed ideas from you and others to map out a step by step program for myself.

[@Misdy]

Thank you for this! Bridges were recommended for me but I Was doing it wrong. Thus having more pain later, so I stopped doing them. Now I can try it again. Great explanation.

[@HT-Physio]

I'm sorry to hear you've suffered from this move before! I hope this demonstration can offer some guidance!

[@francesstager997]

Excellent recommendation on how to fine-tune an exercise I do quite often! Many THANKS!

[@HT-Physio]

That's great to hear - it's always helpful to have an extra source of guidance to make sure we're doing things safely!

[@Listeningears36]

Thank you so much for this video, unlike others you do not drown out your voice with music in the background, so we can really hear and focus, much appreciated.

[@dianekelsay3072]

Thank you, I really appreciate you showing us the correct way to bridge. I have changed many of my moves since watching you. My husband has noticed how much taller I look walking and with a purpose, not just shuffling along. I've been working on keeping my head straight as possible as I work. I don't want to look old!!! Thank you for that.

[@clarezimberlin8729]

Thanks for this guidance on Bridge technique. It was so clear & helpful, Will. I really appreciate your videos.

[@HT-Physio]

Very pleased to help - I'm glad my videos can offer some support!

[@lolsaXx]

I'm not over 50. I'm a 28 year old mum of 3 and this was very helpful. I'm very flexible and this often leads to me having incorect posture as I really need to rebuild my strength again. Thank you.

[@trilecao9014]

Thank you. Doing it properly is really important to avoid injury.

[@Bobbobbity-e5g]

i finally got it correctly. you explain it SOO easy

[@HT-Physio]

So pleased to hear my video was able to offer some helpful descriptions!

[@KathyBGood]

Thank you so much . I stopped doing these because of the after effects of low back pain. I'll try again, focusing on doing it right.

[@HT-Physio]

Sorry to hear you've suffered from this move before! I hope this demonstration can offer some guidance!

[@kayaba8702]

Great instructions Will. Will follow and repeat as my glutes are troubling me. Thank you from Sydney, Australia.

[@burdett3]

Really excellent advice, just tried this and the difference is felt immediately. Thank you.

[@HT-Physio]

That's great to hear - so pleased I could offer some guidance!

[@chumley24]

Started doing these 10 days ago after 6 weeks of suffering back injury. At first they aggravated my back but by tensing the stomach and core i have gone from doing 5 at a time to 30 at a time and back pain has decreesed by 95%, great exercise .

[@ronevans3663]

Thanks for showing how the right way. I’ve been doing that exercise for two months now. Two of 5, I was doing it wrong. I’ve been dealing with spinal stenosis, four years.

[@2fast2block]

I'm following a lot of your sage advice. In my old age I want to stay active even with my bad back I've had since a young age. Thanks.

[@RamonC-v9i]

Best explanation so far of the best exercise I've made, thank you

[@kevinmcgrane4279]

Yes. Very good instruction. Thank you. I learned something today.

[@HT-Physio]

That's great to hear!

[@marthas8483]

I wondered why my back always hurt after I did the bridge! Thanks for straightening me out on this move. You're the best.

[@HT-Physio]

So pleased my video was able to offer some guidance on how to get the most out of this move!

[@motherhenfromsouthke]

Excellent videos and I’ve bought your book. My knee is being helped to heal by your advice. Thank you

[@HT-Physio]

Thank you so much for purchasing my book - I'm so pleased my work is able to offer you help in your healing journey!

[@magdal01]

@@HT-Physio Dear Will, I WILL buy - but in video form, please!!!! Pls, make a video after your book that we can purchase!

[@Melia-77]

The past 3 physical therapists I have worked with have not explained the finer but simple pointers to executing this move correctly. Thanks again Will.

[@HT-Physio]

Happy I can be of help to offer a more comprehensive explanation!

[@okkietrooy6841]

I was barely able to do the bridge due to immediate cramps in my hamstrings. Changing the angle of my knees is making all the difference. The reminder to pay attention to flatten the back was also usefull. Now, I like in stead of hate this excercise. My body will love this change of heart.

[@HT-Physio]

That's great to hear you noticed such an immediate improvement!

[@vickielewis3848]

My first day in therapy. On for ten visits. Diagnosed with severe narrowing of L5/S1 ¹disk causing painful right side sciatica going on ten weeks. 75 and swimming Mile day I summer but too sedentary in winter. Doing bridges today. Three other exercises for homework once/day. Also had traction table with heat 10 minutes. YAY for clinical decompression. Felt so good. Also did push against boss ball with knees bent. Felt great!! Pool opens 1 April beginning w/15 mins attention to posture. Feel good now. 👋👱‍♀️🇺🇲💜

[@FranRogers-t8c]

Excellent thank you Will for giving me the reasons the bridge has not been effective for me and Why I had to stop to ease lower back pain

[@HT-Physio]

Sorry to hear you've suffered from this move before! I hope this demonstration can offer some guidance

[@same5952]

Thank you for this. I've been doing bridges for years and mostly have done it with the right technique, but on occasion, I've been plagued with cramping in the hamstrings. Now I know why and how to avoid it. Thanks again!

[@peterdonnelly6804]

Very clear, I can't wait to add this to my routine ❤

[@HT-Physio]

Wishing you all the best :)

[@sandrafrancis6809]

So age is not a factor after all. And such a young physio therapist....and very pleasing to the eyes too! Thank you.

[@patmoss8030]

Thank you . Best explanation / demo of how to do ( and how not to do ) the bridge by far .

[@manifesttthat]

This video made all the difference. I used to hate this exercise because it usedd to give me so much back pain and used to wonder why people keep recommending it.

[@czi2011]

I am 70, 6 months after knee replacement. The fact that we are 50+ does not mean we are fragile like the wonderful Venetian glass. Your hamstrings are cramping? Be happy. The hamstrings are still there and alive, they are just to weak. This is not my call for the nordic hamstring curls competition but to exercise our hamstrings is as important as our glutes. Both contribute to lower or prevent knee pain and are underused from our sitting habits. Keep on the good work 👍🏼

[@Julia29853]

Yes but maybe do some other exercise for hamstrings, not this one. This one is to strengthen glutes

[@BrandyJ25]

Super advice, thank you for the demonstration.

[@HT-Physio]

My pleasure to help!

[@indian3301]

Was always doing worn and had suffered back pain multiple times , thanks for wonderful video

[@HT-Physio]

I hope this helps you to get the most out of this exercise!

[@Cool.Cat.Flannegan]

I’m glad to know my personal trainer had me do the bridge using all these steps. This was a good review.

[@petterflage7292]

I have done these mistakes for years. Thanks for the good information.

[@drescherjm]

I learned to do the bridge as part of PT for knee pain. After 5 weeks of 10 to 12 daily exercises my knee pain (which I had for 7+ years) was almost totally gone and almost a year later it's still great.

[@HT-Physio]

That's great to hear - I'm so pleased it was able to offer such amazing relief, that shows the benefits that can come from doing the exercises properly!

[@drescherjm]

@@HT-Physio Thanks. When my physical therapist asked me what my expectations were from PT I said to reduce the pain so it was less of a nagging issue. I didn't imagine it would / could be no longer an issue.

[@deanjericevic8912]

I do as you do though I treat it as a back exercise. I also add a tension effect to pull out the vertebrae by pushing forward with the knees. I will have to add a buttock squeeze for the glutes.The arching effect would put the top of the spine in tension but what is not wanted is the underneath of the spine in compression.

[@bhupinderjitparmar9244]

Thanks for one more excellent video Will. Your instructions are always precise and clear to understand. Wish all the physiotherapist had that knack of explaining things. Stay blessed❤

[@HT-Physio]

Thank you so much for your kind words - it's taken plenty of time to get here but I'm pleased I'm able to share my work with so many others!

[@lucillachan1712]

I am doing bridge everyday, thanks for your demonstration ,letting me know which part have done wrong and can correct it promptly Thank you so much.❤

[@HT-Physio]

Wishing you all the best and keep up the great work!

[@PatrickOHara-y3d]

This guy has the best advice for doing exercises

[@donnamoran647]

Thank you so much for explaining that move. I have back and hamstring cramps… now I am going to take my time and be more mindful of how I am doing the move. Thank you!!

[@philiprand3720]

Many thanks. I now own a titanium left hip and have been doing lots of bridges since last summer (here in Rome). In fact, cramps were a problem, so I think your advice will be helpful.

[@deborahcaprara9993]

Excellent advice and description, thank you!

[@mitchgilbert1090]

Thanks for another superb demonstration of a useful core exercise. I'll add this to my routine of prone and side planks.

[@HT-Physio]

Keep up the great work!

[@jettmanas]

Wow, you're good. I tried it once carefully after watching & felt a bit of pain after. Don't want to risk it again. Had a neck, back & nerve injury after turning 50 some months ago & hope to get more feeling back in my feet. Popular vid.

[@EvelynBaron]

You are so right Will!!! I had 2 primary goals after hip surgery: strengthening the glutes without unduly burdening core muscles and working on hip abductors. I had a really great physiotherapist who used a resistance band around my knees (have seen squeezing a ball but you explained everything perfectly when executing the bridge) and started with an isometric warm up just squeezing glutes and contracting ab muscles to flatten the spine. (socks tip great btw) Also of course doing everything slowly to avoid .... well just messing up lol, the biggest takeaway from me, who really was starting from zero!!!!! The other standard exercise for another day for fellow hip survivors is I believe still called the oyster *also used resistance bands for that one) which was specifically for hips. There was a lot more but no pun intended, those two were core.😊😊As always tx!! Your clients are lucky indeed. Note to self and others; I was in a great hurry to get better and never missed a day and found that being sensible and waiting for muscle recovery depending on one's level of fitness was a mistake I made initially which slowed me down a bit developed plantar fasciitis because gait when walking remained uneven, now resolved.... did take a while. Canada has like the UK universal health coverage but I had limited access to the number of appointments so was winging things a bit, inevitable ... sorry for long message hope it was helpful for someone.

[@kkrolf2782]

I broke the head of my femur off while going through the Denver Airport, which was a “Good News / Bad News” scenario. The GOOD news was I doubt there’s another place in the U.S. who’d have any more knowledgeable surgeons to deal with my injury, given that they are probably well practiced at their craft due to skiing injury frequency rates there. The BAD news was I went home - to another s t a t e ! - with no game plan for P.T.!! I thought I was to start t h a t process A F T E R I was healed and quit hurting! W R O N G !!! Three months after the surgery, still having pain, AND walking BENT OVER with a WALKER, I sought input from my G.P. who referred me for therapy. I will say it helped, but T H E best outcome - which came as a fluke, because my regular therapist had to be away something like 3 weeks - came in the hands of therapy TECH who “laid hands upon me” and massaged the areas that had been taken over by SCAR TISSUE!! She managed to break it down over those 6 or so sessions, and - Heaven above, please bless & protect her - I walk upright, with no limping or pain, and dance in my kitchen to my tunes!!! I encourage everyone who sees this, DO N O T HESITATE TO PUSH FOR THE HELP YOU NEED !!

[@EvelynBaron]

@@kkrolf2782OMG you are so right! At one point because of delays I found a podiatrist of all things who taught me to used a massage gun which I still do as needed but can take my dog out. A lot of hard work and stops and starts, but 68 I'm not frail, I don't depend on people for everyday functionality I didn't have to give up my dog (she doesn't know it but she is the meaning of love; my husband passed a lot of people find themselves with no-one to depend on or in fact want to.) It's crucial. Wonderful comment! Thank you!💕💕

[@HT-Physio]

Thank you for your comment - it sounds like you set the perfect post-surgery goals and that you took great care to do things properly (which is the most important step). Recovery takes time and patience but the results are worth it. Thank you for sharing your experience!

[@betho.3542]

Excellent video. I didn't realize I could be doing so many things incorrectly!

[@rudolphgartner9668]

I like your explanation and demonstration of what is the better way to do the glute bridge. It makes a lot of sense. I will try and do the five aspects that you explain and demonstrate.

[@yousms]

Using a pillow is good or bad during this exercise? What is the position of neck, straight without a pillow or bent using a pillow? Please clarify...

[@LorraineFurmston]

It's amazing how during a yoga class, this exercise is never corrected. It's always about how much one can arch into the bridge. Thank you! I appreciate you.

[@HT-Physio]

I'm pleased I can offer some guidance to help people perform the move correctly - now you'll know what to look out for during your classes!

[@mikeverdi]

WOW, very helpful and explains why my back is hurting after the exercise. Thanks so much.

[@corazonchiukee4285]

Thank you I love your teaching, I have a back pain, I'm very lucky to watch every kind of teaching ❤👍

[@HT-Physio]

I'm sorry to hear about your back pain - I hope my videos can offer some relief!

[@dianaavery1600]

Thank you Will for that lesson, I will now be doing it correctly. 😊

[@HT-Physio]

Wishing you all the best!

[@KiwiBee21]

I thought I had a lower back problem but through your tuition I’ve come to see I have a chronic glute activation issue in tandem with a weak core. My mind is blown at how much relief I’m experiencing & therefore better functionality simply because my glute areas being switched on. Can you share any standing glute activation exercises that can be performed if I’m out and can’t go to the floor without raising eyebrows😊

[@seamusmcfreak]

Excellent video, very clear, concise information. How do you feel about putting an exercise band/loop around the thighs during the exercise?

[@moonchild7456]

Thanks for this. What about the idea of going up and down vertebra by vertebra? Kind of an undulation. Is that valid as long as you hold to your five principles?

[@Barbara-k4q]

Yes , I've tried it like this and am not sure which is best . Will stick with Will's way for now . Thank you Will 😊

[@englishquizbuddy]

It was clean and clear info and easy to understand, kudos bro and Thank you! Could you share exercises for arthritis patients to lose weight and strengthen thigh muscles and legs!

[@gilbertobrien7261]

Great. Simple advice, clearly delivered -- and spot on about my back pain. Strangely my back is too flexible and so I feel encouraged to extend upwards when doing the bridge, with the result that my lower back is not so much painful as it is stiffening. Good advice. Thanks.

[@SteveSaltmarsh]

Yes, I was doing every mistake mentioned! Thanks a lot for a most helpful vid Will.

[@HT-Physio]

So pleased my video was able to offer guidance on how to get the most out of this move!

[@mandybugeja6829]

Very useful hints .Sometimes we get careless with our form so good to have reminders on proper techniques Also nice you suggested some alternatives once have mastered the basic bridge.

[@HT-Physio]

Absolutely - it's always good to have a reminder of how to do things safely!

[@sarahwinzar3338]

Brilliantly explained , teachers of pilates would benefit from watching this

[@HT-Physio]

I hope my video can be of help!

[@mbh4097]

This was very informative. I've never had it explained so well. Now that I know the correct way, I'm hoping the pain in my lower back will go away. I had a hip replacement 5 weeks ago but I have scoliosis.

[@HT-Physio]

I'm sorry to hear you've suffered from this move before! I hope this demonstration can offer some guidance to help in your recovery journey

[@antonypravin4644]

this video is useful i found out why i am getting pain and found out the right way thanky you bro

[@barbarapymm6491]

Thanks for this and your clear explanation. I was prescribed this exercise 2 weeks ago by my physio for sciatica (which came on with flu last November) but I'm still struggling to move my back off the mattress at all because of the intense pain whenever I try this movement. I've been hoping it just needed practice so I've been persevering for 2 weeks, but I'm at the point of wondering if it's doing more harm than good as it always brings on pain. I'm 70 and I took note of the 4 exercises suggested in your video 'Sciatica in Seniors'. Unfortunately it's 4 weeks to my next physio appointment and I may not be able to reach her by phone. So I'd be very grateful for your advice.

[@yogawithmargie]

THANK YOU SO MUCH FOR THIS.....As a yoga teacher, I see these mistakes often! Your explanations offer great tips for teaching correct technique.

[@HT-Physio]

You're very welcome - I'm pleased I can offer help to prevent further mistakes!

[@alanheath5740]

Hi Will, thanks for the great explanation. How many reps and sets would you do for this? Thanks in advance.

[@AIDANRUSHSPEECHTHERAPYPRACTICE]

Thank you so much Will! very well explained and you task analysed the movements in clear layman's terms.

[@kittyOshaughnessy]

Excellent demostration. Thank you very much.

[@HT-Physio]

You're very welcome!

[@paulwilliams5174]

Thanks for the advice,I do this every week, lifting to the neutral position is most useful and shows me where I'm going wrong

[@maureenomeara5936]

Thank you for this video. I was doing this exercise wrong and getting a sore back. Now I am doing it right. Much appreciated. Greetings from New Zealand 🇳🇿 ❤

[@sunshinecoastrealestatepho9970]

Kia Ora NZ from Oz

[@HT-Physio]

So sorry to hear you've suffered from this move before! I hope this demonstration can offer some guidance

[@grettaspier2756]

Thank you. I cramp and I go too far up. I'll be trying all your techniques.

[@shanmuganathanb9910]

Oh .Thank you so much! I have been doing it wrong all this time! Now I can correct myself. Thanks again! ❤😊

[@terryjames-nk4oc]

Your videos are so clear and easy to understand.

[@jennifer6198]

Any warm-ups to do before any exercise? I'm getting 'hurt' at a.m. yoga even though it's for old people. 45min into the practice I finally feel warmed up & flexible

[@mikemm40]

Thank you and very helpful. Form is everything for the right results and no injury.

[@HT-Physio]

Absolutely!

[@frronnissen5266]

Good value tips on bridge, Will. Thanks from Sydney.

[@HT-Physio]

Always happy to help!

[@anandadas6174]

Many thanks for your information. I also did the wrong bridge . love from India Assam

[@BOOMNERD51]

Thanks for all the steps. I know I would have gone too far beyond neutral, if I didn't have your warning about ways to do this exercise WRONG!

[@Fraan000]

I do this exercise. It's amazing.

[@JoyHanna-r9l]

Thankyou you so much Will. I have just discovered your videos and you have addressed many issues I have been struggling with. I an learning a lot and it has got me back to exercising again. So thanks heaps from New Zealand.

[@robertq55403]

Excellent video Will! Love the informative and encouraging tutorial. Keep up the great work!!

[@HT-Physio]

Thank you so much!

[@shalindrasharma6482]

ITS HELPED ME A GREAT AT DEAL...... I WAS INDEEP EXPERIENCING THE PAIN IN THE HAMS....NOW STANDS CORRECTED....HOW LONG SHOULD I HOLD IN THE BRIDGE POSITION THX A LOT