Thoracic Bridge

A mobility hold that lifts the hips from a seated, hands-behind position into a reverse tabletop and opens the chest, extending the thoracic spine while the glutes and shoulders hold the bridge.

How to do it

1. Sit on the floor with knees bent and hands behind you, fingers pointing back.
2. Press through your hands and feet to lift your hips off the floor.
3. Continue pressing until your chest opens and your arms are extended.
4. Drop your head back and hold the position.
5. Breathe steadily while maintaining the bridge.
6. Lower back down under control.

Tips

• Drive the hips high and squeeze the glutes to protect the lower back.
• Keep the feet flat and the weight even between hands and feet.

Muscles

Primary: Erector spinae, Glutes (max)

Secondary: Rear deltoid, Triceps