Thoracic Extension 1
This exercise is about mobilizing the spine in the extended position. Remember that we are curled forward most of our day.
This is the opposite. It's the antidote for the poison of sitting at a computer.
INSTRUCTIONS:
Lay on your belly and bring your hands to the outsides of your shoulders.
Abdominals: We like to foster that abdominal engagement, so you will draw your belly button to your back bone.
Shoulders: Draw your shoulder blades back and pull your elbows to your knees.
You will hear me say "Put your shoulder blades in your back pockets." This is just a cue to remind you to keep the shoulders from hiking up toward your ears as you push into the floor. This movement helps activate the serratus anterior which is under your arms. Think "pull down through your armpits".
Neck: We cue rolling the nose one marble width forward to set your cervical spine.
Remember we want the cervical (neck) spine to follow the rest of the thoracic spine, so keep the back of the head long.
Thoracic Spine: Lift the ribs off the mat by pressing your sternum or heart forward between your arms. You can think about rolling one rib at a time off the floor.
This is the least challenging of the 3 Thoracic Extension options. Advance to the next ones as you are able.
