One of the biggest setbacks for any strength athlete is shoulder pain. A lot of people will often go after the glenohumeral joint itself, but if you can generate more movement in your thoracic spine you'll inadvertently create a better overhead position and ultimately keep those rotator cuffs happy. Enter the bridge.
Basically, it's a backbend. Bridges are the complete opposite of forward flexion; they are spinal extension, opening up the entire anterior chain. If you spend time hunched over a desk all day, this is one of the best ways to counteract the effects.
The full bridge should be your goal, however that can be quite challenging if you have primarily focused on strength work without mobility. Here's how to break it down:
Most guys will be able to set the hands on the ground and press up into the position. Ultimately you want to be able to rotate into it from the floor but there's no sense rushing. Gradually decrease the elevation over time as you begin to feel more comfortable with it.
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