15 Dec 2012 BY Katrina Tarrant POSTED IN Exercise, Pilates Tweet Exercise of the Month: Snow Angels on the Bolster Treat your thoracic spine with Love As you may be aware, our thoracic spine or mid back does become increasingly stiff as we spend more and more time in sedentary postures. Although, along with the ribs it is there to protect your lungs, heart and other internal organs, your thoracic cage should be mobile and help therefore to unload the neck above and lower back below. Enjoy these stretches for the mid back and chest using your D-shaped bolsters. The Starting Position: The focus: Lie on your back lengthways along the bolster, making sure it is centred down your spine. Have your knees bent in to the basic relaxed position, with feet hip width apart. Place your head on your folded towel which is also positioned at the top end of your bolster. This will support your neutral neck posture. Gently lengthen and then relax through the back of your neck. Find your neutral pelvis posture by tilting your 'pelvic bowl' forwards and back to reach your neutral zone. Become aware of the heaviness of your tail bone on the bolster. Rest your arms down by your sides with palms turning up. Move the arms in a floating and relaxed manner. Focus on keeping your neck soft and long, shoulders away from your ears. Try to keep your tailbone heavy on the bolster. Try to control any springing of your ribs at the front of your trunk as your arms lift. Really enjoy this exercise as both a stretch and a form of relaxation. Get into the rhythm. Don't worry about how many you do. The Movement: Breathe in deep and wide, lifting your arms straight up above your head. Lead this movement with your thumbs. As you exhale, sweep your arms in a wide circle, gently reaching for your feet. Repeat these movements as you continue your deep relaxed breathing. Tip: This position on the bolster is fantastic for relaxation. Close your eyes, focus on your deep breathing and letting go across your chest for that ultimate upper back treatment. It's a perfect way to wind down after being at work all day. Tweet
Treat your thoracic spine with Love As you may be aware, our thoracic spine or mid back does become increasingly stiff as we spend more and more time in sedentary postures. Although, along with the ribs it is there to protect your lungs, heart and other internal organs, your thoracic cage should be mobile and help therefore to unload the neck above and lower back below. Enjoy these stretches for the mid back and chest using your D-shaped bolsters. The Starting Position: The focus: Lie on your back lengthways along the bolster, making sure it is centred down your spine. Have your knees bent in to the basic relaxed position, with feet hip width apart. Place your head on your folded towel which is also positioned at the top end of your bolster. This will support your neutral neck posture. Gently lengthen and then relax through the back of your neck. Find your neutral pelvis posture by tilting your 'pelvic bowl' forwards and back to reach your neutral zone. Become aware of the heaviness of your tail bone on the bolster. Rest your arms down by your sides with palms turning up. Move the arms in a floating and relaxed manner. Focus on keeping your neck soft and long, shoulders away from your ears. Try to keep your tailbone heavy on the bolster. Try to control any springing of your ribs at the front of your trunk as your arms lift. Really enjoy this exercise as both a stretch and a form of relaxation. Get into the rhythm. Don't worry about how many you do. The Movement: Breathe in deep and wide, lifting your arms straight up above your head. Lead this movement with your thumbs. As you exhale, sweep your arms in a wide circle, gently reaching for your feet. Repeat these movements as you continue your deep relaxed breathing. Tip: This position on the bolster is fantastic for relaxation. Close your eyes, focus on your deep breathing and letting go across your chest for that ultimate upper back treatment. It's a perfect way to wind down after being at work all day.
