Mid Bridge Inside Out
Mid Bridge Inside Out is an upper thoracic mobility drill in which the shoulder girdle must maintain stability through dynamic ranges of motion. It extends slightly further than the Low Bridge Inside Out. Like most active mobility work, it both mobilizes and strengthens joints.
- Type Of Exercise: Mobility
- Muscles: Shoulders, Trapezius, Middle Back
- Difficulty: Intermediate
- Equipment: Body Only
Mid Bridge Inside Out
- Lie on your back with your hands placed flat next to your ears.
- With your elbows and knees bent, feet flat on the floor, push through your hands and feet to raise your head up to elbow height.
- Keep your head in line with your elbows and press your hips high.
- Now rotate your body, bringing your right arm and leg over your left side and planting them on the floor.
- You will now be facing the ground.
- Continue rotating by bringing your left leg and arm over behind you to reach the mid-bridge position once again.
- Reverse the movement, now beginning with your left side.
- Keep your head at roughly the same height during the rotations and as you pivot, spin your fingers sideways to turn smoothly.
- Repeat for reps.
- Exercise: Mid Bridge
- Type of Exercise: Mobility
- Muscles: Shoulders, Trapezius, Middle Back
- Difficulty: Intermediate
- Equipment: Body Only
- Exercise: Bridge
- Type of Exercise: Mobility
- Muscles: Shoulders, Trapezius, Middle Back
- Difficulty: Moderate
- Equipment: Body Only
