The SL bridge with adductor squeeze is a useful lumbopelvic control exercise for training the posterior adductors, gluteals and internal obliques. These muscles control lumbopelvic rotation, help to provide form closure at the sacroiliac joint and help to stabilize the pubic symphysis. When these muscles become less sensitive low load activation or weaker high load the anterior adductors and superficial hip flexors can become too dominant. This is often seen with injuries such as osteitus pubis, so it is therefore imporant to train the posterior adductors, gluteals and internal obliques to reduce harmful lumbopelvic rotation and sheer forces.
To perform the exercise correctly the ribs need to ‘stay down’ to keep the upper back touching the floor as the lower back is peeled up. This ensures that the movement to lift the pelvis comes more from the hips and not from extending the lower back (which is a requirement in this instance). By pressing through the heel and the opposite hand into the floor a more significant connection into the gluteal muscle can be felt and hamstring cramping can be avoided. 10 x 10 second holds is a good goal. .
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