Purpose:  Mobility – Mid Back



Exercise Description

  1. Lie face down on the mat with pelvis and spine in neutral
  2. Elbows should be bent inline with shoulders and in a U shape on the floor
  3. Ensure palms are facing down and shoulders are down and stabilised
  4. Legs should be shoulder distance apart and core engaged by 30%
  5. Inhale to prepare, exhale to lengthen through the Thoracic spine and allow upper chest to come off the floor as far as mobility will allo
  6. Exhale to lower back to the start position


Watch Out Points


  1. Keep your hands and forearms on the floor but do not press into floor as you lengthen
  2. Keep your abdominal contraction, not push stomach into floor as you lift
  3. Focus on lengthening as you lift
  4. Keep face looking at floor with chin tucked in
  5. Avoid clenching buttocks

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