Stretch of the Week: Bridge with Interlaced Fingers

Although the fourth stretch in February looks very similar to week two, it is different. This stretch, called the Bridge with Interlaced Fingers, gives more stretch across the chest and also works the biceps.

Please skip this week’s stretch if you have difficulty getting up and down from the floor, or if you currently have shoulder or back injuries. The only thing you may need for this stretch is a strap or belt.

How to perform:

1. Lie on your back on the floor. Bend your knees with your feet on the floor hip distance apart, as shown in the top “starting position” photo. Feet should be close enough to your hips that if you reach your hands to your heels you could brush them with your fingertips.

2. On your inhale press your heels into the floor and raise your hips up toward the sky. Then take your hands under you and interlace the fingers, attempting to press the palms together.

*Tip: if you can’t interlace the fingers then use the strap by grabbing it and inching the hands as close to each other as you can. Then pull on the strap and try to rotate the palms skyward at the same time.

3. With interlaced fingers, roll your biceps to face skyward. At the same time lift your chest as high as you can and toward the chin. Keep your neck relaxed and press your shins forward as you press your heels into the floor as shown in the “Correct” photo. Try not to roll the shoulders inward as shown in the “Incorrect” photo, this collapses the chest and you won’t feel as much of a stretch.

4. Remain in the Bridge for at least five breaths (one cycle is an inhale and exhale). Exhale and slowly lower down. You can repeat 3-5 times if you like.

Interested in learning more? Email me at rachel.lackowski@athletico.com

The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.