Twisting Bear

The Twisting Bear is an active mobility drill that warms up the shoulder girdle and prepares the thoracic spine for further thoracic bridge work.

Begin in a downward dog position with straight knees and elbows.
Shrug your shoulders to your ears and step your right foot through, in front of your left.
As you step through the inside, pivot your body to the right.
You should now be facing the ceiling.
As you twist, take your left hand off the ground and pivot your feet so they are facing away.
Continue to twist, press your hips up toward the ceiling, and push through your right shoulder and arm.
Arch your back a comfortable yet challenging amount and pause momentarily.
Now reverse the step through back to the start position.
Repeat this sequence on your left side, and continue to alternate back and forth for time.