This move looks like something out of the exorcist…

And kind of reminds me of wringing out a towel…

But despite its odd look, it is probably one of the most fabulous stretches and activation moves out there.

It’s one of my go-to warm up moves when I’m pressed for time…

It’s the Sit Thru to Thoracic Bridge.

This really is as close to a full body stretch and activation move all in one that you get.

It’s perfect if you spend a ton of time seated at a desk or driving in a car.

It works on your shoulder, hip and spine mobility and stability.

It activates your abs, obliques, glutes, back and serratus.

But it’s weird.

And takes a bit of getting used to.

That’s why I want to break down this amazing mobility and stability move and share some modifications to help you build up!

Because this exercise is full body TLC in one odd looking package!

So how do you do the Sit Thru to Thoracic Bridge?

Start on your hands and knees with your hands under your shoulders and your knees under your hips.

Flex your feet and lift up onto your hands and the balls of your feet.

Then lift one hand up as you tuck the opposite knee across your body toward that side and place that foot flat on the ground. Rotate your hips up toward the ceiling, squeezing your glutes to lift them up as high as you can.

As you try to open your hips up toward the ceiling and squeeze your glutes to fully extend your hips, reach your raised hand across your chest and toward the ground.

You’re twisting your spine in two ways to feel a nice stretch, reaching toward the ground with your hand as you engage your glutes to lift your hips open toward the ceiling.

Then drop your hips and step your foot back through while placing your hand back down on the ground.

Rotate to the other side, bridging your hips up as high as you can as you then reach toward the ground on the opposite side.

Benefits:

The sit thru component where you’re moving from facing the ground to bridged up is a great rotational exercise to activate your abs and obliques.

This rotational move open and closed also works on your shoulder mobility and stability and will engage your back and serratus anterior.

Then as you bridge your hips up you’re working on that hip mobility and stability with a focus on glute activation.

The bridge up as you twist to reach toward the ground is then what hits on that amazing spinal mobility and stability.

As you then move back into that bulldog position on your hands and balls of your feet, you’ll feel your arms continuing to work as your quads and abs do too.

This truly does work on that joint mobility and stability while activating your entire core – front, sides and back.

Now if you’re thinking…Uhm there is no way I can do that Cori. Don’t fear!

Modifications:

There are always ways to break things down and build up.

And yes…

This move is very challenging as you are supporting your weight on one hand and it does require a good deal of mobility and stability to sit thru and bridge up.

But before you write it off as being too hard or too advanced, try modifying it off a bench.

The incline is a great way to add more space to more easily kick under and through.

And the incline also reduces the resistance on your upper body, making there be less weight you have to hold on the single arm.

The higher the bench or box you use, the less mobility and strength you need starting out.
It may not feel easy, BUT it should feel more doable!

If that still feels like a bit too much, you can start by breaking the move down into different components to do as a series, even just picking two parts to do as part of your warm up.

Maybe you start with just the bulldog hold paired with a table top bridge for reps.

Or maybe you do a set of sit thrus followed by table top bridges with a hand reach across.

From there you can build and flow through the full move.

But even each component of the move can have value.

Just remember…

Regress to progress to build up!

But when you’re short on time even do a bit of foam rolling and set a timer for 1 minute of reps through the Sit Thru to Thoracic Bridge.

Your body will thank you for it!

For workouts that include that full prehab process so you can feel your best, join Dynamic Strength.

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