Growth
Lean back into supported shoulder extension
Whenyou begin your floor-reach practice after warming up
Sit with knees bent, feet down and hands behind you. Point fingers in a comfortable direction. Lift your chest and slowly move hips toward heels until the front of your shoulders gently stretches. Ease out; try five small moves and a ten-second pause.
- Make it easier
- Place hands nearer your hips and barely shift forward.
- Progression
- Increase the shift only when you can keep the chest lifted and return easily.
Start tiny
One small chest lift with hands behind.
SafetyKeep some weight on hips and feet. Stop for wrist or shoulder pain; do not let shoulders collapse forward.
Evidence grade CPractitioner method or editorial idea
Jarlo Ilano PT, DPT, GMB Fitness, Three-Point Bridge (2024). Read the source ↗ Documented methods; cues, starting dose and progression are editorial adaptations. No task-specific outcome guarantee.
Growth: Practices that need preparation, a recurring slot or a useful tool.
