Back Bridge Shoulder Stretch

Benefits:​
  • Hip stability
  • Shoulder mobility
  • Injury prevention
    • ​knee, hip and back
  • ​Improve posture​ 
Cues: 
  • Come into this pose from a back bridge
  • Externally rotate your shoulders feeling as if they are rolling them under the body
  • Bring both arms under your body and interlace your fingers
  • Extend the arms bring your fingers towards your heel to whatever extent your ROM allows you to
Common Errors:
  • Foot position
    • ​Width
    • Direction of the toes
    • Position of the heels
  • Lack of awareness in the feet
  • Pelvic floor is not engaged
  • Gluts are not activated sufficiently
Modifications:
  • ​Arms can stay extended in a simple bridge
  • Interlace the fingers with the elbows bent
Cautions:
  • ​Low back
  • Shoulders
  • ​Hips
Alternative Poses:

Anatomy

Lengthening:
  • Deltoids
  • Pectoralis Major
  • Pectoralis Minor​
  • Psoas
Strengthening:
  • Feet
  • Ankles
  • Hamstrings
  • Glutes