Although we may be active at times during the day, many of us still spend a significant amount of our day in sedentary activities such as sitting at a desk or in a commute. The result of this sedentary time is shortened and flexed hips, rounded back, inwardly rotated shoulders and limited action from your glutes and core. All of this can increase your injury risk when you step into the weight room and lessen the effectiveness of your workout.
Enter the thoracic bridge with reach, an all-in-one mobility drill and stretch. This drill opens up your hips, extends your spine, stretches and rotates your shoulders, expands your chest and activates your glutes and core.
“It really is the opposite of sitting at a desk,” says Jennifer Blake, strength coach at The Movement Minneapolis. Incorporating the thoracic bridge with reach into your warm-up is an effective way to prep your body for whatever other exercises you have planned. It loosens joints and helps you maintain better posture, preventing shoulder injuries during overhead exercises like the shoulder press.
“It fires up key muscles used in big lifts like squats and deadlifts, which, when paired with good technique, help make the lifts safer and more effective,” says Blake.
How to Do the Thoracic Bridge With Reach
Sit on the floor with your knees bent, heels close to the body and calves almost touching your hamstrings. Plant one palm on the floor directly behind your butt, fingertips facing away from you. Elevate your other hand in front of you.
Keeping your weight evenly distributed between both feet and your planted hand, press away from the floor until your hips are extended as much as possible without arching your lower back. At the top of the position, squeeze your glutes and reach across your body with your free arm.
Move from your chest to twist your upper body in the same direction. Keep your hips square and both feet planted on the floor throughout the movement. Return to the start and alternate for three to five repetitions per side.