Back Exercise: Bridge with Ball Squeeze
While lying on your back tighten your lower abdominals, squeeze your buttocks, drive your heels into the floor and then raise your buttocks off the floor/bed while squeezing a ball or pillow between your knees as shown. Hold for 5 seconds. Relax. Repeat for 2-3 sets of 8-15 reps.
This exercise is most effective for helping individuals relieve SI joint pain, or pain associated with sitting, getting in and out of the car and rolling over in bed
This exercise helps strengthen the glutes and core stabilizing muscles. Having a ball or pillow between the knees to squeeze will also help keep your legs aligned correctly and incorporate strengthening of the inner thigh muscles into the movement.
Ensure that you’re pushing through your heels and do not go up onto your toes. You should feel this movement working the back of your legs and butt. Ensure that your torso is in a straight line at the top of the movement and that your belly button is not flaring towards the ceiling. Do not perform this exercise if it increases pain, numbness or tingling in the low back or down the leg.