Full bridge

A full back bridge on straight arms and feet that opens the shoulders, upper back and front of the hips — a mobility skill to build up gradually.

How to do it

1. 01Warm up your wrists, shoulders and back; lie on your back with knees bent and feet flat, hip-width apart and close to your glutes.
2. 02Place your hands on the floor beside your ears, fingers pointing toward your shoulders and elbows toward the ceiling.
3. 03Press through your feet and hands to lift your hips and back, pushing all the way to straight arms without resting on your head.
4. 04Press gently with your legs to move your shoulders over your wrists, lightly squeeze your glutes and breathe slowly and steadily, 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

• Elbows flaring out — keep them pointing up and parallel.
• Bending only through the lower back — bring your shoulders over your wrists to open the shoulders and upper back.
• Forcing it through sharp pain or tight shoulders — go back to the elevated bridge and build range gradually.

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.