Whether you are consistent in the gym or a rare guest, injuries happen regardless. Why? A great majority of us spend our days seated for long periods of time. This type of lifestyle results in flexed hips, a rounded back, an inability to engage the glutes and core muscles and inwardly rotated shoulders. The result? An increased risk of injury when you are active and a decreased effectiveness of your workout.
In order to combat the effects of a sedentary lifestyle, mobility and stretching are very important. Although there are too many great stretches out there to count, one, in particular, is vital to your injury prevention routine. The thoracic bridge is an all-in-one drill that extends the spine, opens the hips, expands the chest, rotates the shoulder and engages the glutes and core.
By adding the thoracic bridge to your warm up or daily routine, you are preparing your body for the physical activity to come. The thoracic bridge, if done regularly, loosen your joints and help you maintain better posture. Not to mention it prevents shoulder injuries during overhead exercises.
How To Do The Thoracic Bridge
Sit on the floor with your knees bent, heels near the body and calves almost touching your hamstrings. Directly behind your butt, plant one palm on the floor. Make sure your fingertips are facing away from you. Lift your other hand out in front of you.
Ensuring your weight is distributed evenly between your planted hand and feet, lift your hips away from the floor until they are extended as far as they can without creating an arch in your lower back. In that position, reach across your body and squeeze your glutes. It is important to keep your feet planted on the floor and your hips square the entire time. Perform the thoracic bridge 3 to 5 reps per side.
These small and sometimes boring movements are what make the difference. For more information on how to prevent injuries, visit your nearest Max Muscle location today.