Sit comfortably, right at the back of your chair with your lumbar supported if possible. Check your pelvis is upright (up on your sitting bones) spine long, all the way to the top of your head. Arms are in goal post position, forward of your shoulder joint, fingers spread.
Breathe in to prepare. Breathe out and immediately engage your lower abdominals to keep your lower back stable. Lengthen your spine and neck and gently curve over the back of the chair rotating forearms back (elbows forwards) as you go. Only go as far as comfortable and where your neck is not stressed. Breathe in to return and repeat 5 times
Watchpoints: if you need to protect your neck or shoulders, clasp your hands behind your skull and do the spine movement only. Avoid letting your lower back arch – you need to use just enough abdominal muscles to keep it in place. Do not do if you have thoracic or cervical canal stenosis. If it hurts, stop and consult us.
