Back Bridge Progressions

One of the biggest setbacks for any strength athlete is shoulder pain. A lot of people will often go after the glenohumeral joint itself, but if you can generate more movement in your thoracic spine you’ll inadvertently create a better overhead position and ultimately keep those rotator cuffs happy. Bridges are the complete opposite of forward flexion; they are spinal extension, opening up the entire anterior chain. If you spend time hunched over a desk all day, this is one of the best ways to counteract the effects. The full bridge should be your goal, however that can be quite challenging if you have primarily focused on strength work without mobility. Here’s how to break it down: 1. Thoracic Bridge: Make sure to press down into the floor before beginning and continue to press as you lift your hips. This helps to avoid simply balancing on the joint. You should feel active the entire time. Play around with the floating arm, you’ll find it feels different if you lean it diagonally away from your hips. 2. Wa