Quick Tip: Are you concerned about the curve in your spine?

Posted by on May 20, 2015 in Bodywork Techniques, Exercises, Health and Wellness, Stretches

If you’re lamenting all that forward bending you’re doing, lament no more! Most of us spend a lot of time in forward flexion — whether sitting at a desk, hunched over a bike, or looking down at our phone. One important tool to counteract those patterns is to develop more opening across the chest, and more strength in the upper back. Exercises that effectively target those areas can be hard to come by, so we really like this week’s Quick Tip, a thoracic extension drill brought to us by Alex Brown.

You’ll want to pay extra close attention to Alex’s instructions, as there’s quite a bit of engagement she’s doing that won’t be visible in the video. Start by lying face down with your arms bent and palms pressing into the ground. Keep your toes pointed and engage your belly so your navel hovers over the floor. Finally, squeeze those glutes and make sure to keep a neutral neck. Now you’re ready to inhale while you raise your upper body up, one vertebrae at a time. You only want to lift up until your bottom rib is resting on the floor. Then exhale all the way down. For this to be effective and safe, make sure that you’re not feeling anything in your lower back. Instead, you want to be feeling the engagement in your abs, glutes, and upper back.Try this out, and let us know how it feels!