Thoracic Bridge
From a seat with one hand planted behind, lift the hips and reach the free arm overhead as the chest turns up; then sit back down.
How to do it
Setup
Seated, knees bent, feet flat, one hand planted behind the hip, fingers pointing away.
Steps
- Press through the planted hand and the feet to lift the hips high.
- Reach the free arm overhead and turn the chest toward the ceiling.
- Lower the hips and bring the arm back; finish the side, then switch.
Common mistakes
Hips sagging in the bridge: squeeze the glutes to lift them level. Sinking into the planted shoulder: push the floor away. Throwing the arm over for range: reach only as far as the chest turns with it.
Breathing
Exhale driving up, inhale lowering.
