Pequenos detalhes na execução dos exercícios fazem toda a diferença nos resultados que queremos alcançar. Excelente post @tony.comella
!!! #fisioterapiadesportiva #fisioterapia #panturrilha #posteriordecoxa #corredor #meetfisioterapia #exerciciofuncional #controlemotor
FOOT POSITION AND THE BRIDGE
🌉 Let’s talk about the bridge again, this time focusing on the foot (previous post was on the knee). As we know, the bridge is a staple exercise in rehab and training programs. While many variation exist (i.e. bodyweight vs weight; feet vs torso elevated; one vs two legs, etc), the purpose of this post is to discuss foot position and how it can influence target muscle and training/rehab goals.
🔹Toes up (top photo):
For people struggling to “feel” their glutes, lifting the toes and driving through the heels is a common alternative. Additionally, if you focus on driving the heels toward your butt, you can get increase hamstrings recruitment.
🔹Heels up (bottom photo):
Heels up allows us to increase workload of the soleus muscle (calf). For individuals initiating calf strengthening following immobilization and/or surgery, this is a great option as it is less bodyweight than standing exercises. It is also a great consideration for runners and other athletes in order to adequately prepare the ankle complex for desired activity.
🔹Feet flat (middle photo):
While some people may like driving through the heel, there is value in using a flat foot- we can focus on grounding through the big toe. When performing this version, bridge straight up while driving your big toe into the ground.
🌁There is no right or wrong foot position here, just considerations based off you or your clients/patients goals, focus, etc.
⁉️Bonus: did you know the bridge is a good alternative option for hip flexor stretching? Tag a friend who may find this information helpful! 🙋🏻♂️👇🏼