EFFICIENT MUSCULAR ASSOCIATION (STANDING BRIDGE)
STEP 1 (PELVIC POSITIONING)
Before we can attempt to effectively integrate the gluteus maximus into our neutral stance, we must focus on the position of the pelvis beforehand. Since the most common issue with people attempting a standing bridge is the extension at the lumbar, it is going to be imperative to position the pelvis into a situation where the lumbar extension is an impossibility. To ensure that we prevent extension in the lumbar we will position the hips backwards while positioning the upper body forward.
This adjustment will set the gluteal structures in a position to work effectively into a posterior tilt. As a posterior pelvic tilt is administered, it is advisable to not shift the pelvis anteriorly from the centerline in the diagram. If the hips do this it is likely it will put you right back into that anterior pelvic shift.
EFFICIENT MUSCULAR ASSOCIATION (PELVIC POSITIONING)
Although the thoracic region is one of the pivotal areas upon the body, we will not concern ourselves at this point to integrate it to its full capacity. This will come in the next stage of our corrective exercises.
POSITION OF THE PELVIS
Since the position of the pelvis is inclined to move forward upon attempting gluteal activation, the best thing to prevent that from happening is putting your pelvic base slightly behind your shoulders. This is going to help prevent the curve seen in the lumber that is commonly seen in individuals when attempting functional gluteal activation.
When the pelvis is repositioned posteriorly, this will immediately take tension off the lumbar spine.
EXERCISE: STANDING BRIDGE
FORWARD UPPER-BODY LEAN This slight forward lean is going to promote a transition into the second step of this exercise without the inclusion of an extended lumbar. No matter how awkward and counterintuitive it may seem to be in this position, be sure to stick it through as it will help us transition our base as we move forward in this book. Discomfort is a normality when one is attempting to address personal dysfunction. We have to ignore the gut on this one so that we may progress towards function.