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 and arms to come off the floor as far as mobility will allow
  6. Exhale to lower back to the start position


Watch Out Points


  1. Keep your abdominal contraction, do not push your stomach into the floor as you lift
  2. Focus on lengthening as you lift
  3. Keep your face looking at the  floor with chin tucked in
  4. Avoid clenching buttocks or lifting the legs

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