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