Elevated bridge

A bridge with your hands on a sturdy box or bench, which asks less of your shoulder flexibility while you build shoulder, upper-back and hip mobility.

How to do it

1. 01Warm up your wrists, shoulders and back; set a sturdy box or bench against a wall and lie on your back with the top of your head near its base.
2. 02Bend your knees with feet flat and hip-width apart, then reach back and grip the edge of the box beside your head, shoulder-width apart: the heels of your hands on top, fingers curled over the edge toward you.
3. 03Press through your feet and hands to lift your hips, then straighten your arms and push your chest toward the box to open your shoulders.
4. 04Lightly squeeze your glutes and breathe slowly and steadily throughout the hold, with no sharp pain in your lower back.
5. 05Tuck your chin and bend your elbows slowly to lower your upper back, then your hips, to the floor.

Common mistakes

• A sliding or wobbly box — use a sturdy one set against a wall.
• Bending only through the lower back — push your chest toward the box so the bend spreads into your upper back and shoulders.
• Knees splaying and feet turning out — keep your knees and toes pointing straight ahead.

In the Bridge progression

1. 1Tabletop bridge
2. 2Elevated bridge
3. 3Full bridge

Standard to move on: 3 sets × 30s, two sessions in a row.