BRIDGE STRETCH

Key Takeaways

  • Bridge stretch opens the chest and shoulders while stretching the front of the hips and body
  • It targets the chest, shoulders, hip flexors, and core stabilizing muscles
  • Performed seated by placing hands behind you and lifting the hips into a reverse tabletop position
  • Great for counteracting a hunched posture and improving shoulder mobility
  • Should be done with control, pressing evenly through the hands and feet to lift the hips

Proper Form and Technique

  1. Sit on the floor with your knees bent and feet flat, hands placed behind you with fingers pointing toward or away from your body
  2. Press through your hands and feet, lifting your hips up off the floor
  3. Continue lifting until your torso and thighs form a straight line, tilting your head back and gazing upward
  4. Hold the lifted position for a few breaths, feeling the stretch through your chest, shoulders, and hip flexors
  5. Slowly lower your hips back down to the floor with control

Keep your shoulders pressing down and away from your ears throughout the hold, rather than letting them hike up toward your neck.

Modifications for Different Fitness Levels

Beginners

Lift the hips only partway off the floor, keeping the effort light while getting used to the shoulder and wrist position, and skip the head tilt at first.

Intermediate

Lift the hips fully to form a straight line from shoulders to knees, holding the position for 15–20 seconds while tilting the head back gently.

Advanced / Added Challenge

Hold the lifted position for 30 seconds or more, or extend one leg straight out at a time while maintaining the bridge for an added stability and strength challenge.