Bear position on the thoracic bridge

Exercise of the week: Bear position from the thoracic bridge

Written on April 5, 2022 at 7:28 pm, Eric Cressy

Today’s guest post comes from Crazy Sports Performance – Florida Coach and Internship Coordinator, Andrew Lacy.

The Bear Position to Thoracic Bridge is a new mobility exercise we have been using lately to increase the mobility of the thoracic spine, shoulders and hips.

Unlike many other thoracic mobility exercises, the Bear Position to Thoracic Bridge actively stretches your biceps and pecs in a closed chain manner.

In addition to creating length in the biceps and pecs, the athlete will also work on frontal extensions, maneuver extension, and shoulder extension, which can help you restore the internal rotation of the shoulder.

Here are some important tips to help you properly position a bear on the thoracic bridge:

1. Actively push your feet and arms / hands away from the ground. When pushing away from the ground, make a cork-screw feel with your hand so that your shoulder does not move forward.

2. When extending your buttocks, maintain a straight line from your shoulders to your knees. This will help prevent extra extensions from your lower back and put all the pressure on your buttocks!

3. Your legs and thighs should be parallel to each other.

This exercise is usually used as a warm-up, mobility exercise or filler. We used it for 2-3 sets for 5-8 repetitions. We also hold the position of the thoracic bridge for breathing.

Note from EC: If you want to know more about how I evaluate, program and train at the shoulder joint, be sure to check out my popular resource, Stiff shoulder solution. It’s selling for $ 40 off at midnight this Sunday; Just enter the APRIL22 coupon code at

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