These rotations feel great, so here’s a step-by-step breakdown to ensure you’re doing them correctly. After doing these diligently for a few weeks, it helped open me enough to doing them on the floor.
So, if you do these Bridge Rotations using the wall, that will help open up your upper body.
Wall Bridge Rotations in a Deep Squat
Bonus! Found this clip of Alberto Mino doing these rotations in a deep squat.
Low Bridge Floor Slides
After you get used to doing these wall rotations over the days/weeks, I would recommend you step up the challenge by doing these Low Bridge Slides:
For the first week I tried these low bridge slides, I kept trying to push myself up into a high-bridge (what I’m used to) rather than forward toward my feet. I’ll probably come up with a tutorial for it as well but in the meantime, I could tell you that you need to lift the heels off the floor and focus on bringing the knees ahead of your toes.