How to Shoulder Rotate into Bridge (Bridge Entrance)

Note: This is an “InstaSnack” post – a snackable quick contortion exercise from my Instagram account. For more InstaSnacks, click here.


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Here’s one of the twistier entrances from the Wide World of Bridge Entrances – this entrance relies on super mobile shoulder rotation and strength. For a feel for what’s going on in your shoulders in this press, think back to your “shoulder flossing” warmup (video 3 here). That’s exactly the rotation that’s happening, but with the bridge press-up your shoulders are bearing more of your bodyweight. For that reason I’d only recommend this entrance to folks who already have a comfortable shoulder-width (or close to shoulder width) grip when they shoulder floss. If your shoulder rotation isn’t already very mobile, adding your bodyweight to the equation is not going to be a fun time. . . To start, place feet about hip width apart in front of you and hands several inches away from your butt behind you, I like to internally rotate my arms/hands to give me a “head start” on the shoulder rotation I’ll be using. Keep your hands WIDER than shoulder width to make this a little easier. Press into your hands as you lift your hips through tabletop (keeping straight arms) and up to the ceiling as your shoulders rotate. Readjust your hands however you need to hold your top bridge. Reverse the process to lower back to the ground (widen hands, point fingers in, drop booty to lower). Voila! Check out the second vid in this series for a straight-on view of the hand placement. . . . #contortion #contortionist #flexible #flexyfriday #flexibilitytraining #mobilitytraining #bridge #backbend #bendyback #shouldermobolity #letsgettwisted

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Note: This is an “InstaSnack” post – a snackable quick contortion exercise from my Instagram account. For more InstaSnacks, click here.


Wall-Assisted Pike Stretch

Note: This is an “InstaSnack” post – a snackable quick contortion exercise from my Instagram account. For more InstaSnacks, click here.


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Note: This is an “InstaSnack” post – a snackable quick contortion exercise from my Instagram account. For more InstaSnacks, click here.


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Note: This is an “InstaSnack” post – a snackable quick contortion exercise from my Instagram account. For more InstaSnacks, click here.