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Hand up if you feel any pain or discomfort in your lower back when trying to lift or reach for anything overhead?

Now if your hand is up, spot-check - is that ribcage flared out and back feels arched to get it up there?

If your day consists heavily of desk work, driving, sitting, anything where you are in a forward rounded posture, your thoracic spine (think about the vertebrae that run along your ribcage) can curve forward.

If it only knows this rounded posture anytime you try to stand up tall, reach overhead and try to keep your ribs down your body actually can’t, so to compensate it will simply flare out the ribcage and dump pressure into the lower back, or restrict you completely from being able to reach overhead and still dump pressure into your lower back. Think of movement environments as yin and yang, your body will adapt to the environment it is subjected to on a regular basis.

Desk positions are rounded, hence you need to let the spine feel extension or a lean back sensation if you will.

I encourage you to try out this Foam Roller drill as a start to help combat rounded posture and open up the front of the body and let the body experience spine extension.

Would love to know if it resonates with you once you have tried it.

Aim for a 2-3 rounds

10 reps with a 1-3min hold Keep elbows tucked in

Let me know how it feels for you.

Until next week



Stay curious and remember “We don’t stop playing because we grow old, we grow old because we stop playing”

- George Bernard Shaw

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