This exercise adds a proprioceptive challenge to The Hundred Prep. It also adds kinesthetic feedback to the base of the ribcage so that you can find true thoracic flexion to protect the neck.
To do this exercise you will need a mat and a foam roller. Start by lying on the foam roller with your spine running along the roller, your knees bent, and your feet planted into the ground. The foam roller should support both your head and your pelvis. Inhale as you reach your arms for the ceiling, and then exhale as you narrow the ribcage and then press the ribcage into the foam roller and lift your head, neck, and shoulders. Inhale into the back of your ribs again and then exhale as you lift just a little bit higher, Inhale one more time and then exhale as you lower your head, neck, and shoulders to the ground. Repeat 6-8 times
Things to think about
If you have a diagnosis of osteoporosis you should keep your head, neck, and shoulders on the foam roller and practice the breath with the arm movements.
To protect the neck it is important to be aware of the relationship between the breath and the narrowing of the ribcage. If you allow your body to exhale completely this will allow you to press your ribcage into the ground and your head, neck, and shoulders will feel like they are floating into the air.
If this sequence is interrupted in any way then the neck may feel strain! Find your breath and use this preparation exercise to gain endurance.