The only upper body mobility stretch you´ll need | Thoracic bridge tutorial

The thoracic bridge is a very useful upper body mobility and flexibility drill, but needs to be approach in a safe manner in order to avoid injuries (read: "lower back pain"). It is also arguably the only upper mobility and flexibility drill you'll need in order to develop good shoulder mobility for handstands. In addition to this, it is much more rewarding compared to many other upper mobility drills as you are actually learning a new skill. The road to the thoracic bridge is also a great start on your back bend journey and will help you develop advanced handstand skills like the hollow back handstand.
In this tutorial I will approach the thoracic bridge in a different. I have had great success introducing these concepts to my own training as well as students I have been working with.
Following this tutorial, I have also made a follow-along warm-up and a follow-along workout to help you get some ideas how to implement these drills into a mobility, stretching and/or handstand routine. Here are the links to these videos:
Follow-along workout: • 15 min shoulder/back b...
Follow-along warmup: • 10 min follow-along wa...
Let me know if you enjoy this kind of set-up with tutorials and complimentary workouts :)
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[@normanquednau]

I am in awe, really. I come from Yoga and I see that with your methods I will save many years of work. So I would practice the back bends and the hanstand stuff with your infos, and then implement it in Yoga.

[@dancinglight8411]

yeah. yoga currently doesn't offer much of a bridge between technical skills and basic poses. best decision for me was to spend more time off the mat practicing drills like this.

[@theacroguru]

3:39 handstand exercise push, S7 5:02 loaded chair shoulder stretch 7:52 elevated bridge 9:23 hip flex

[@AABlann]

Best getting up to task of back bend video I have found!

[@Artist4Justice]

This has helped me so much! Thank you!

[@huisteven2855]

Thank you for this video. It really open my way of training bridge. I was training back bridge for more than a year. I thought I was pretty good in approaching bridge, but did not know that I am putting too much pressure on the lower back. I am trying to open my chest, but it is really hard because my thoracic spin is rather stiff. Thanks again for your help explanation.

[@theacrobaticguy]

Phantastic drills, thx for sharing your knowledge! Very helpful!

[@Wastetimechasingir1S]

Great advise ! Much appreciated 🙏🏻

[@rossheikkila6959]

I wish you happiness and health your whole life. Truly inspirational. Calgary, Canada

[@tonyhedworth4255]

Another great video! Thanks again

[@caroldurand6803]

Brilliant! Thank you

[@lost5939]

Your videos are so relaxing 😌.

[@kamw8860]

Wow! Thank you!

[@catnipherb]

I love 'chest to wall' It helps me a lot. Thank you.

[@mikebernazki]

Dude, you are amazing!

[@devsirohi3400]

Sir, please make a video on thoracic spine opening exercises with handstand positioning.

[@johnko2455]

Very useful, good video!😀

[@sebrfx4107]

Very good video, thank you

[@libellenflugpoetry6800]

Very useful video !

[@lucabarbaresco630]

Well explained and nice exercises

[@bwybwy5392]

This is really a good watch. Thanks for the video!

[@Sondre_Berg]

Appreciate it🙌

[@Mega_Lord]

Bro it's a brilliant tutorial

[@sonnenlichtduscher]

Didn't know that I'd need this 😍

[@4nyxy]

Can you do a Workout for the Lower Back? That would help a lot for lower back pain. Thank a lot for your videos 👍🙏

[@fancyAlex1993]

This routine builds monster strength and boulder like shoulders.

[@agrifforama]

Some great drills and explanations here!

[@Sondre_Berg]

I’m happy you like it. Be sure to also check out the tutorial for this workout 🙌

[@backflipbaris7658]

Awesome Video 😍

[@tinas.527]

I like your tutorials! And lots of respect for your skills!! Your movements would be easier to see with maybe brighter pants or a brighter background ;) ✌🏻

[@hariiganesharavinth6848]

awesome video man one of my biggest inspirations

[@Sondre_Berg]

Thanks man🙌

[@davidfreel1451]

Thanks!

[@Sondre_Berg]

Appreciated brother 🙏🙏

[@bartekdaniel6255]

Hey man love the videos and info! I was wondering if you could make a video on wrist injury prevention, I heard from one of your interviews that you usually do wrist exercises to strengthen them, id love to see what that entails. Keep up the great work bro!

[@Sondre_Berg]

It is coming very soon :)

[@mikebernazki]

I am trying to learn the free handstand for a long time, but I just couldn’t get over my fear of falling or or kicking up. Your videos are hands down the best handstand advice

[@davidfreel1451]

Thank you Sondre, the chair is what I was missing.

[@ohheyhowyoudoin9635]

Hello Sondre, this is amazing. I have a question. How should our legs be positioned at the end point of the wall slide? Or am I just sliding down the wall until my upper body is completely straight?

[@iangordinho]

Thanks for these excellent exercises- will add to my bridging routine! One comment- thoracic is pronounced thora"SICK" as opposed to thora"KICK" Thanks again! :)

[@Sondre_Berg]

Hahah, I’ll keep that in mind 😅 I actually had some doubts about it when rewatching the material I filmed, but really didn’t want to redo the shoot.

[@iangordinho]

Yeah, it's not a big deal, English pronunciation makes no sense lol

[@Sskaushik878]

This is dhanurasan!

[@houssamadjerid]

I can do the bridge on a 4cm surface , and I feel like I can do it properly on floor with 90° (my arms with the floor ) but , I'm struggling in the entrance of the move . means that I found it a bit difficult to enter the move smoothly . So , any tips ?

[@SkanDasz]

Sondre, does Back beridge Push ups build muscles too?

[@mykolasjatautis3784]

There is also a possibility to perform push ups in bridge position (even with feets elevated) :D

[@mykolasjatautis3784]

This exercise is also very good for lower lung activization :D

[@unknown-uc2zc]

Just one suggestion. Your clothes and background wall have dark color. Have to increase brightness of my mobile to see pose. You will stand out if you use Bright clothes or/ bright background 😬

[@Sondre_Berg]

I’ll be sure to wear something more contrasts next time! Thanks for the suggestion 🙌

[@loredanamassini9484]

At least not black on black lol q

[@wolawander2664]

es muy dificil, poco a poco intentare ganar fuerza uur

[@silvanascolaro6485]

the exercise is beautiful🔝🔝 .... but if I may ask you if in the next video you can put a lighter base as a background, so you can see everything better please 🙇‍♀️🙇‍♀️

[@Sondre_Berg]

Sorry about that😅 I won’t re paint my wall, but I’ll definitely consider wearing something lighter so it’s easier to see😊 thanks for pointing that out

[@silvanascolaro6485]

@@Sondre_Berg no absolutely you must not repaint your wall ... maybe you wear lighter clothes and you will see better 💪💪

[@mikebernazki]

I am finally upside down and holding it against a wall

[@tigerboy4516]

i hav no back end, thanks

[@lukaszurb3452]

1:56 4:49 6:44 7:45

[@coltonkosto98]

Your easily one of the best calisthenics practitioners and the fact that you aren't making the money/getting exposure that these geared up fools are is unexcuseable

[@Sondre_Berg]

haha, appreciate the support brother :)

[@loredanamassini9484]

7:00

[@lukaszurb3452]

6:17

[@LeoTaxilFrance]

Don't you think, that you do them the other way around? First you are ALREADY strong, flexible and control your body perfectly. So you can do easily these complicated exercises, presenting them as "preparation" , "for beginners" .

[@robertgru8517]

Sondre, you remind me a lot of a rubber man

[@LuxMundiLR]

That's not easy. 😓