The bridge pose is a suitable exercise choice for people over 50 years old because this exercise affects the glutes without putting pressure on the spine or knees.
This hip stretching is the foundation for many daily movements such as walking, standing or climbing stairs. When you maintain and consolidate your exercise, you will clearly feel more comfortable in your daily activities.
The bridge pose is effective for both beginners and people with good physical foundation. practitioners can start with basic hold-ups, then gradually increase the difficulty with single-leg variations or increase resistance.
This exercise is also considered a solution to overcome the negative effects of sitting too much. The exercise helps expand the hip flexors, while strengthening the glutes and hamstrings. This combination helps improve the condition of the head bowing forward, the shoulders curving and the hips stiff - common problems in office workers.
People in their 50s when they first start exercising can maintain the bridge pose for about 20 - 30 seconds. This result was achieved through performing the correct movements, correct techniques and activating the glutes accurately. Holding the standard position for 30 seconds is considered a good start for beginners at this age.
