Alan Hermans Rockets

Foundations: Spinal Mobility & Strengthening – Rockets

Foundations: Spinal Mobility & Strengthening

Quick Intro: Alan Hermanโ€™s 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 

๐ŸŒŸ Ths exercise is perfect for anyone who spends a long time bending over: looking at screens, driving, looking after children and so on …

๐ŸŒŸ It helps to strengthen the mid back muscles helping to correct poor posture.

A quick “how to”…

Alan Hermanโ€™s Rockets

๐ŸŒŸ Lie on your front, resting your forehead on a book or similar to align your spine and neck.

๐ŸŒŸย 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).

๐ŸŒŸ Reach your arms towards your feet whilst maintaining the position of your back.

๐ŸŒŸ Still reaching and lengthening through your arms, feel the muscles of the upper back become engaged and connected.

๐ŸŒŸ 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:

๐ŸŒŸ Remember to engage your abdominals before reaching your arms.

๐ŸŒŸ Imagine meat hooks pulling your shoulder blades down!!


Any Questions?

Ask away – I love to help!ย  Click here for the Contact Page ๐Ÿ™‚ – or leave a comment at the bottom of the post – see you there…


Miguel ๐Ÿ™‚

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