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Pre-Pilates: Spinal Mobility & Strengthening – Rockets



Foundations: Spinal Mobility & Strengthening

Quick Intro: Alan Herman’s Rockets

This is an exercise that helps correct postural imbalances caused by our modern lifestyles: especially as we become more screen orientated.  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?

🌟 Ths exercise is perfect for anyone who spends a long time bending over: looking at screens, driving, looking after children and so on …
🌟 It helps to strengthen the mid back muscles helping to correct poor posture.



A quick “how to”…

Alan Herman’s Rockets

🌟 Lie on your front, resting your forehead on a book or similar to align your spine and neck.
🌟 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).
🌟 Reach your arms towards your feet whilst maintaining the position of your back.
🌟 Still reaching and lengthening through your arms, feel the muscles of the upper back become engaged and connected.
🌟 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:

🌟 Remember to engage your abdominals before reaching your arms.
🌟 Imagine meat hooks pulling your shoulder blades down!!

Any Questions?

Ask away – I love to help!  Click here for the Contact Page 🙂 – or leave a comment at the bottom of the post – see you there…


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