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Unilateral Modified Bridge to Improve Spinal Extension

This is an excellent exercise for improving extension through the spine. Insufficient extension is a common root issue for those who experience chronic back stiffness and recurrent pulls throughout the back.

Start on your back with your knees bent and your feet flat on the ground.

Elevate your pelvis toward the ceiling as far as it will rise, then reach diagonally above your head with one hand and touch the ground as far away from your head as you comfortably can.

Alternate from side to side, and as you reach above your head to touch the ground, focus on feeling extension through your spine.

Be sure to maintain steady breathing throughout. It's always beneficial to breath deeply from your abdomen in a controlled manner.

You can work up to 10 repetitions with each arm.

For an overview of exercise progressions that you can work at to improve your mobility and balance in a systematic way, please feel free to visit our Mobility Exercise Progressions page here:

Mobility Exercise Progressions

For some suggestions on how to set up a simple workout area at home, please feel free to view:

Suggested Resources for a Home Gym


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I am always looking for ways to combat tension in the back because when it is out of whack, everything else gets out of whack and problems thus come. Great exercises, going to incorporate them into my daily routine.