Questions about some exercises for Thoracic Bridge

Hi,

I have questions about some exercises we do in the Thoracic Bridge series:

-In Twisting Bear, is the goal to attain a full bridge in passing the moving arm above the shoulder down to the floor?

-In Supine Shoulder Extension Walk, what is the main purpose? Where do we have to touch the floor ideally?

-While doing the Supine Trap Stretch, I have my knees, shins and feet touching the floor, but I almost don't feel anything.  Is there something I do wrong or something I can do more to stretch more?

-In Prone Thoracic Band Pull to where do we have to stretch ideally?  Do we have to completely raise the torso to the back?

-On the ball for Inverted Cat, our back must be completely on top or on the front side?

-For Shoulder Flexion Stretch, how far ideally our hands must be from the wall?

-Then, in Elevated Thoracic Bridge, can we push our shoulders further than our hands or do they need to stay above?

Thank you!

Hi Etienne,

- The twisting bear is to move in this direction, and over time it will be easy to continue through into a bridge (and out the other side). However it is not necessary to aggressively increase ROM on it to get this; there is plenty of benefit in getting the shoulder moving through the rotation without going to a full bridge. I do these most days in warmup and don't rotate through to bridge  (although it is easy for me) until my last one, when I will hold the bridge for 30-60 as the next part of my warmup

- For extension walk, touch the ground behind you, keep elbows locked, and walk hands around to at least 90 degrees. Try to only raise the chest the minimal required.

-You may need to play with the positioning  to get the angle right on the traps stretch. I find i have to get my upper back closer towards vertical.

- For the band pulls, just keep working to extend the ROM, trying to emphasize a vert by vert pull. There is no 'too much ROM' for this one (well, there probably is, but let's be real here  )

- Inverted Cat - back is on top. You are trying to use it to minimise the lumbar stretch and move the bend upwards to comprising of thoracic extension and shoulder flexion

- HS shoulder flexion - The further the better, PROVIDED your ribs stay downand you avoid a lumber arch. Maybe aim for around 6inches? Hard to say without seeing you on this one, just ensure handstand lines are maintained while you over -flex.

-Push shoulders and chest past hands. But before that ensure your arms and legs are locked out and the bend is in the upper back/shoulders. Not following these points will make pushing over further pointless.

Thanks! I will send a video just to check my hs shoulder flexion form.  But at least, no matter the distance, it does need to touch the wall, right?

2 hours ago, Étienne Lajeunesse said:

Thanks! I will send a video just to check my hs shoulder flexion form.  But at least, no matter the distance, it does need to touch the wall, right?

That's right, chest to wall

Good! Thank you very much!