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.
- Type Of Exercise: Mobility
- Muscles: Shoulders, Trapezius, Middle Back
- Difficulty: Beginner
- Equipment: Body Only
Twisting Bear
![Twisting Bear 1 Twisting Bear Beginning](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/06/TwistingBear1.jpg)
![Twisting Bear 2 Twisting Bear End](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/06/TwistingBear2.jpg)
![Twisting Bear 3 Twisting Bear](https://www.gymnasticbodies.com/gymfit/wp-content/uploads/2020/06/Twisting-Bear-1.jpg)
- 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.
![Twisting Bear 4 Reach Underneath](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/06/BRsSE6-3.jpg)
- Exercise: Reach Underneath
- Type of Exercise: Flexibility
- Muscles: Trapezius, Shoulders
- Difficulty: Beginner
- Equipment: Body Only
![Twisting Bear 5 Seal Rock](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/06/BRsSE8-2.jpg)
- Exercise: Seal Rock
- Type of Exercise: Mobility
- Muscles: Shoulders, Trapezius, Middle Back, Chest
- Difficulty: Beginner
- Equipment: Body Only