This exercise adds spine extension to shoulder extension for postural support.
To do this exercise you will need a mat. Start by lying on your belly
with your arms by your sides and your legs lengthened long beneath you.
Inhale to prepare and then exhale as you reach through your fingertips and open
your collarbones to lift your arms. At the same time feel your pubic bone
connect to the floor as you lift your belly away from the floor. On the
next inhale, maintain the engagement of your abdominal wall as you begin to
extend your spine by lifting your head, neck, and shoulders away from the
floor. Exhale as you release and then repeat 8-10 times.
Things to think about
It is important to make sure that the
collarbones are wide across the chest and that the shoulder blades are sliding
down the back. This puts the shoulder girdle in the best place for the
spine to extend segmentally.
Try your best to find balanced movement
of your spine. Be sure that your neck isn’t doing all of the
movement. Maintain the length in your axis as you lift your head, neck,
and shoulders.
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