Thoracic Bridge
Full body · Body weight
Target muscles
Levator scapulaeSoleusErector spinaeGracilis
Also works
Trapezius upper fibersTrapezius lower fibersQuadricepsIliopsoas
The Thoracic Bridge is a dynamic exercise that targets the thoracic spine, shoulders, and hips, helping to improve mobility, flexibility, and strength. It is suitable for individuals of all fitness levels, particularly those who spend a lot of time sitting or experience upper body stiffness. People would want to do this exercise to alleviate back pain, improve posture, and enhance overall body function.
How to do it
- 1Push your hips up towards the ceiling, arching your back and allowing your head to fall back gently, creating a bridge-like shape with your body.
- 2At the same time, push your chest up and out, opening up your thoracic spine and stretching your chest and shoulders.
- 3Hold this position for a few seconds, focusing on deep, steady breathing.
- 4Slowly lower your body back down to the starting position, sitting back on your heels and relaxing your arms by your sides. Repeat the exercise as many times as desired.
Tips
- Body Alignment: Keep your body in a proper alignment. This means your hands should be shoulder-width apart, fingers pointing towards your feet and your feet hip-width apart. A common mistake is to place the hands or feet too wide or too narrow, which can lead to strain and discomfort.
- Controlled Movement: Move into and out of the bridge position slowly and with control. Don't rush or use momentum to get into position. This is a common mistake that can lead to injury. Instead, focus on using your muscles to control the movement.
- Breathing: Breathe deeply and steadily throughout the exercise. Holding your breath can create unnecessary tension in your body. Inhale as you lower into the
Video and images: ExerciseDB by AscendAPI, licensed via RapidAPI. Credits