1. Start by sitting on the ground with your legs bent in front of you and place your hands on the ground behind your back, fingers pointing away from your body.
2. Push through your hands and feet to lift your hips high, creating a straight line from your chest through to your knees.
3. Allow your head to tilt back if it's comfortable, opening your chest and shoulders towards the ceiling.
4. As you become comfortable with the initial position, reach one arm over your body, as shown in the third and fourth images, to increase the stretch through your thoracic spine and chest.
5. Hold the bridge and the arm reach for a few seconds, engaging your glutes and ensuring your hips stay lifted.
6. Return your reaching arm back to the floor, and repeat on the other side if the movement includes alternating arms.
7. Repeat the whole sequence for the desired number of reps or for a set duration, focusing on smooth and controlled movement.
Remember to engage your core throughout the exercise to support your lower back and avoid sagging through the hips. If you're new to this movement, start with shorter holds and fewer repetitions, working your way up as you gain strength and mobility.
The images provided demonstrate the thoracic bridge and the reaching phase, which focuses on opening up the thoracic spine and shoulder region as well as stretching the chest.
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