Bridge Wall Walk
The Bridge Wall Walk is a great way to mobilize your upper thoracic through your natural range of motion. You can do it against any wall, though being able to grip your surface is helpful.
- Type Of Exercise: Mobility
- Muscles: Shoulders, Trapezius, Middle Back
- Difficulty: Advanced
- Equipment: Stall Bars
Bridge Wall Walk
- Begin standing facing away from a wall or set of stall bars.
- Extend your arms straight overhead and shrug your shoulders to your ears.
- Keep your elbows straight, squeeze your glutes, and begin to bend backward.
- Reach for the wall or bars behind you.
- Once you can press on them for support, slowly begin to walk down toward the floor.
- Walk your feet away as you descend to help keep your position comfortable.
- Keep your shoulders open, upper back extended, and walk as low as is comfortable.
- Your arms should be used only for assistance, not the primary means of support; maximize the amount of work your back is doing.
- Ideally your arms should be providing less and less assistance over time until you eventually do not need to use them at all.
- Reverse the walk back up to standing and repeat for reps.
- Exercise: Elevated Thoracic Bridge Push-Up
- Type of Exercise: Mobility
- Muscles: Shoulders, Trapezius, Middle Back, Triceps
- Difficulty: Moderate
- Equipment: Stall Bars, Elevated Surface, Wall
- Exercise: Elevated Thoracic Bridge Hip Tap
- Type of Exercise: Mobility
- Muscles: Shoulders, Trapezius, Middle Back
- Difficulty: Moderate
- Equipment: Stall Bars, Elevated Surface, Wall
