
05 May Foundations: Spinal Mobility & Strengthening – Rockets
Foundations: Spinal Mobility & Strengthening
Quick Intro: Alan Hermanโs Rockets
This is an exercise that helps correct postural imbalances caused by our modern lifestyles: especially as we become more screen orientated.ย It helps to strengthen the md and upper back and increases thoracic extension which goes a long way to counteracting our forward slumped posture that is so common these days.
What’s it good for? โ
๐ Ths exercise is perfect for anyone who spends a long time bending over: looking at screens, driving, looking after children and so on …
๐ It helps to strengthen the mid back muscles helping to correct poor posture.
A quick “how to”…
Alan Hermanโs Rockets
๐ Lie on your front, resting your forehead on a book or similar to align your spine and neck.
๐ย Your arms should be resting by your sides with your palms facing up. Bring your heels together so that your legs are rotated outwards (externally).
๐ Reach your arms towards your feet whilst maintaining the position of your back.
๐ Still reaching and lengthening through your arms, feel the muscles of the upper back become engaged and connected.
๐ Reaching further towards your feet, allow your torso and head (keeping the head / neck / spine alignment) to rise and pulse your arms towards the celiening with the palms facing up.
Hints & Tips:
๐ Remember to engage your abdominals before reaching your arms.
๐ Imagine meat hooks pulling your shoulder blades down!!
Any Questions?
Ask away – I love to help!ย Click here for the Contact Page ๐ – or leave a comment at the bottom of the post – see you there…
Miguel ๐
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