Elbow Bridge Rock

The elbow bridge rock opens up your chest, your abs, and your lats even deeper through a repetitive full range of motion. The point is ultimately to isolate the upper thoracic spine and develop spinal mobility toward a full bridge. This version builds on the elbow bridge and works into a deeper thoracic stretch.

Type Of Exercise: Mobility
Muscles: Shoulders, Trapezius, Middle Back
Difficulty: Moderate
Equipment: Body Only

How To Elbow Bridge Rock

Lie on your back with knees bent and feet placed close to your glutes. Interlace your fingers behind your head.
Push through your feet to lift your hips and chest up and back as you come to support yourself on the outside edge of your forearms.
Straighten your legs completely and squeeze your glutes to lift your hips higher.
The top of your head will be in contact with the floor but you should be fully supported through your forearms and feet.
Pause briefly, lower your hips back down to the floor, and repeat for reps.

Exercise: Elbow Bridge
Type of Exercise: Mobility
Muscles: Shoulders, Trapezius, Middle Back
Difficulty: Moderate
Equipment: Body Only

Exercise: Low Bridge
Type of Exercise: Mobility
Muscles: Shoulders, Trapezius, Middle Back
Difficulty: Moderate
Equipment: Body Only