Have a Purpose Behind your Bridging Exercises

in

Bridging exercises—lifting your hips off the ground while lying on your back—are a cornerstone of many rehabilitation and strengthening programs. They’re commonly used to improve glute strength, core stability, and hip control. But what many people don’t realize is that a small detail like foot and ankle position can significantly change which muscles are doing the most work.

 

A recent study by Escamilla et al. (2024) examined how different bridge variations activate muscles when the ankle position is altered. Participants performed bridges with their toes pointed down (plantar flexion) and with their toes pulled up toward the shin (dorsiflexion), including both double-leg and single-leg bridges.

 

Key findings from the study:

  • Hamstrings showed greater activation when the toes were pointed down.
    Plantar flexion appears to place the hamstrings in a position where they contribute more force during hip extension, making this variation useful when hamstring strengthening is a goal.
  • Hip adductors (inner thigh muscles) were more active when the toes were pulled up, particularly during single-leg bridges.
    Dorsiflexion likely increases the demand for pelvic and femoral control, requiring the inner thigh muscles to work harder to stabilize the leg.
  • Core muscles—specifically the internal and external obliques—demonstrated increased activity with toes pulled up, but only in certain bridge variations.
    This suggests that dorsiflexion may enhance trunk stability demands, especially in more challenging or asymmetrical bridge positions.
  • Glute muscle activation remained relatively consistent regardless of ankle position.
    This indicates that while foot position influences supporting muscles, the glutes remain a primary driver of the movement in both setups.

 

Practical takeaway:

Small setup changes can lead to meaningful differences in muscle engagement. Simply adjusting ankle position during a bridge can shift emphasis between the hamstrings, inner thighs, and core—without changing the exercise itself.

If you’re using bridges for rehabilitation or performance, this matters. Whether your goal is to:

  • Improve hamstring activation
  • Enhance core control
  • Build hip and pelvic stability
  • Progress toward single-leg strength

…these subtle variations can help tailor the exercise to your specific needs.

 

Start by scheduling a consultation with a physical therapist. Get personalized advice and begin your journey strong and safely.  They can help to modify bridge exercises to better match your rehab goals. Sometimes, the smallest adjustments make the biggest difference.

Snow Day!

in , , ,

When I was a kid growing up in Minnesota, those words created a sense of excitement. But if I must be honest, those words aren’t quite as exciting as an adult!

As a child I equated the word snow with fun. As an adult, I equate it with hard work.  Snow removal is no joke.

Snow shoveling can be an excellent workout for people with solid core strength and good cardiovascular endurance. However, for many adults, it often leads to injuries. The good news is that with a little preparation and a few smart strategies, you can make shoveling safer and more manageable.  And, while I haven’t figured out how to avoid the hard work, I have learned how to prevent injuries while shoveling.

Preparation is Key!  Don’t wait until you’re 3 feet deep of snow to make a plan. Before you head out, check the local forecast. If a heavy storm is expected, plan to shovel in short phases throughout the event to reduce the overall physical workload. Remember: wet snow is heavy snow—pace yourself accordingly.

Pro-Tips for Back Safety:

  • Upgrade Your Gear: If you don’t have an ergonomic shovel with a curved handle, get one now! It minimizes the need to bend and allows for better hand placement—one on the grip and one closer to the blade for better leverage.
  • Push, Don’t Lift: Whenever possible, push the snow to the side rather than lifting a full shovel.
  • Avoid the “Dreaded BLT”: If you must lift, remember: No Bending, Lifting, and Twisting at the same time. Instead, bend at your knees and hips, keep your back straight, and move your feet to face the direction you are tossing the snow to avoid twisting your spine.

Because I truly practice what I preach, I use the same techniques I teach my patients—yes, another shout-out to that ergonomic shovel! Once the hard work is finished, I get to relax and

enjoy a cup of hot cocoa (with marshmallows, of course). And because I’ve taken care of my body, I can look forward to feeling good enough to head back outside, appreciate the beauty of the snow, make a snow angel, or maybe even toss a snowball or two.

Don’t Wait for an Injury!
Prevention is the best medicine. If you have a history of back pain during winter, consider a pre-season assessment at Physical Therapy. We can help you address underlying strength deficits, provide core stabilization training, and teach you proper lifting techniques so like me, you can confidently say… LET IT SNOW!

Jennie Gaskill is a Physical Therapist Assistant at Frederick Health Mt. Airy Outpatient Clinic treating a variety of patient populations and diagnoses.  She specializes in Orthopedics, Healthy Aging – Strength and Balance, Manual Therapy, and Post-Surgical Rehab

What is the most common misconception about musculoskeletal pain?

in ,

Well, you might be excited to hear this one. The most common education I give to my patients about pain is that the presence of pain does NOT always indicate tissue damage. Musculoskeletal (muscle, bone, tendon, ligament, etc.) pain can stem from many causes.

A lot of what physical therapists see daily is overused, imbalanced, or just under conditioned/underdeveloped muscle. For example, a common occurrence in the spring is the development of lower back pain. A patient may come in who is an active individual but has done a lot of gardening, reorganizing, and cleaning around their house in preparation for the new season. The onslaught of low back pain may be a surprise, but sometimes it is as simple as this: your back wasn’t ready or trained to perform the volume or amount of work you just asked it to do! This also means immediately jumping to specific diagnoses and getting scans may be unnecessary.

We all want to know EXACTLY what is going on, so we can hope to avoid it in the future, so we might go through a whole gamut of testing.  But, there’s a chance that testing and scans show nothing out of the ordinary. Yes, even in the presence of pain. The best course of action is to take a break from some of the heavier activities you’ve been doing and allow your body to recover. When symptoms subside, slowly work your way back into your normal activity routines. If this is where you get stuck and you aren’t sure where to go from there, see a physical therapist!

Getting people back to movement and normal daily routines is our job.

 

Kimberly Rea, PTA, is a physical therapist assistant at Frederick Health Urbana Outpatient Clinic treating and educating the adult orthopedic population.  She specializes in orthopedics, spine disorders, post-surgical rehab, and sports rehab.

New Year Resolution – Make Physical Therapy a Part of your Fitness Plan

in , , ,

The calendar has turned to 2026.  You just got back from signing up at your local gym.  You’ve purchased new workout clothes and have found the perfect water bottle to keep you hydrated during those new year resolution workouts.

One problem, your knee is still a little achy from scraping the snow off the driveway.  Or maybe your shoulder still has that tightness from moving furniture in your home.  Before you start putting your muscles to work in Zumba class or diving right in to lifting weights, why not see a physical therapist for the muscles that are currently causing some pain?  New Year resolution – make physical therapy a part of your fitness plan.

Including physical therapy (PT) in your exercise routine can help you move better, prevent future injuries, and even help you achieve your fitness goals. PT offers expert guidance on proper form, personalized programs, and targeted solutions to prepare your body for your new activity level — turning resolutions into lasting habits through safe, sustainable progress. It complements gym workouts, corrects imbalances, and builds confidence for long-term health and activity.

Why Choose PT for Your Fitness Goals?

  • Injury Prevention: PT identifies risk factors and teaches correct movement patterns (like squats) to avoid common workout injuries.
  • Personalized Plans: Unlike generic programs, therapists create routines tailored to your body, goals, and limitations.
  • Enhanced Performance: Addressing weaknesses and improving flexibility unlocks new physical potential.
  • Accountability & Guidance: Regular sessions provide structure, ensure proper form, and adapt as you progress.

How to Integrate PT into Your New Year Plan

  1. Start with an Evaluation: Get a “movement check-up” to uncover hidden imbalances before you begin.
  2. Set SMART Goals: Make them Specific, Measurable, Attainable, Relevant, and Time-bound (e.g., “run a 5K in 3 months”).
  3. Combine with Gym Work: Apply PT principles for proper form during weight training and cardio.
  4. Address Specific Needs: Include targeted stretches and strengthening for activities like gardening or sports.
  5. Listen to Your Body: Learn the difference between normal soreness and pain; consult a provider if discomfort persists.
  6. Schedule Check-ins: Regular follow-ups keep you on track and allow for program adjustments.

Your First Step

Don’t overcomplicate it—start by scheduling a consultation with a physical therapist. Get personalized advice and begin your journey strong and safely.