Are you Fit to Run? - Lateral Bridge

Strength, flexibility and balance help you run better and avoid injury. Take these six simple tests to assess yours



by Sam Murphy

 2 of 8 
lateral bridge, running

Why is it important?

This static hold tests your ability to control and stabilise the entire kinetic chain from the feet to the shoulders. "The lateral bridge is particularly relevant to runners because as we run, the forces are transferred from one side of the hips to the other in the frontal plane with each footstrike, creating a need to be able to stabilise in this plane," explains Giles.If these core stabilisers lack strength or endurance, they will not be able to help you maintain good posture and alignment during running, or dissipate the forces.

How to test it

Lie on your side with legs stacked one on top of the other and body in a straight line, with your lower arm at 90 degrees to the body, elbow under shoulder (left). Lift yourself up on to the forearm and foot, forming a straight line from head to toe. Keep the abdominals and glutes braced and don't let the lower hip sag down towards the ground. Keep the head in a neutral position and the top arm alongside your body. Test both sides. Stop if you feel pain or if excessive shuddering begins.

Keeping Static    Points
45 secs                  5
34-44 secs             4
23-33 secs             3
10-22 secs             2
<10 secs                1

Scored 3 or less?

To strengthen your core stabilisers, you can modify the lateral bridge by keeping the bottom knee on the floor. A prone (face down) bridge can also be practised with the knees on the floor to begin with. But get vertical as soon as you can, Giles advises.

More exercises

Attach one end of a resistance tube to a door handle or similar and kneel side-on to it (hips above knees). Holding the other end, move away until there is tension in the band when you are holding it out in front at the centre of your ribcage.

Now, maintaining stability, rotate your body away from the resistance tube, keeping your hips centred. Do 12-20 repetitions and then repeat on the other side. "Once you can maintain stability kneeling down, progress to a low split stance and then standing," says Giles. "Sitting, kneeling and standing medicine ball work is also good."


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Discuss this article

Not too sure.  Running involves a symbiotic relationship between the organic machine composed of muscles, tendons and ligaments and the ethereal consciouness that desires the sense of fluid motion that running provides. It is an artform that involves the flow of locomotor muscles whilst the agonist, antagonist and synergistic actions of stabilising muscles anonymously endevour to provide the platform for the driving momentum  On this basis it is logical that tests such as those detailed in  Kelvin Giles' Physical Competence Assessment Manual which test the integrety of the machine should provide a reliable and valid tool in assessing ones fitness to run. However, the greyness of this mortal coil invariably means that some disparity and divergence exists between the art of running and the mechanistic prediction of ability and capacity such that the various assessment tools whilst indicative they fail to be predictive. Therefore runners should always consume the fall out of such analysis with a liberal garnish that allows the contextualisation and interpretation of the tools prediction with common sense and reflection upon what those annoying and noxious signals emenating from those tingling sense organs heralding the coming of compression hosiery.
Posted: 29/06/2011 at 13:58

You should meet Ricky Bennison.
Posted: 29/06/2011 at 14:16

Just what i was going to say....
Posted: 29/06/2011 at 21:56

Ooh not meeting Ricky Bennison...the other bit.!! (who's ricky bennison
Posted: 29/06/2011 at 21:58

Mighty Lexi wrote (see)
Ooh not meeting Ricky Bennison...the other bit.!! (who's ricky bennison

Mighty Lexi wrote (see)
Ooh not meeting Ricky Bennison...the other bit.!! (who's ricky bennison

Hits head against wall...
Posted: 29/06/2011 at 22:04

. wrote (see)
Hits head against wall...


Are you sure it didn't strike the wall?

<ducks>


Posted: 29/06/2011 at 22:43

Man, you need to get out more!
Posted: 30/06/2011 at 08:39

But who the heck is Ricky Bennison?

Any clues is the person a lad or ladette??? I mean is the person a man or woman?

Karen, GOOGLE it!


Posted: 01/07/2011 at 19:27

is he the prisoner who run half marathon every day in his cell, then he won a gold medal at the olympics for the marathon.  when interviewed later he sad "i was very happy to run with people again" lol.
Posted: 02/07/2011 at 21:15

eden bassy wrote (see)
is he the prisoner who run half marathon every day in his cell, then he won a gold medal at the olympics for the marathon.  when interviewed later he sad "i was very happy to run with people again" lol.

 The mind boggles!
Posted: 02/07/2011 at 22:12

This is Ricky

Enjoy


Posted: 02/07/2011 at 22:16

Saffy sweety pea wrote (see)

This is Ricky

Enjoy

RW gold. 
Posted: 02/07/2011 at 22:40

Oh yes
Posted: 02/07/2011 at 22:42

For anyone wanting skim highlights, I don't appear till page 7. 
Posted: 02/07/2011 at 22:54

Ricky Bennison wrote (see)
It occurs to that the term striking in regard to a runners landing foot insinuates a deliberate attempt to apply force to the ground. As the ambition of the landing foot is to land with minimal impact on the ground surely the term striking is a misnomer with negative potentialy harmful connotations especialy in regard to people injuring themselves by hitting the ground overly hard with there foot .


LOL it must been a full moon.

Saffy sweety pea wrote (see)

This is Ricky

Enjoy


 Turns to page seven


Posted: 02/07/2011 at 23:24

Damn it the bat has returned I'm off.
Posted: 02/07/2011 at 23:40

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