Thoracic Spine Bow and Arrow

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This movement focuses on establishing mobility of the thoracic spine and associated musculature of the ribcage and upper spine. .

The Bow & Arrow - promotes extension of the front and arm lines and rotational mobility of the thoracic spine

Step 1: Start with placing a roller under your knee and then ensure that you have a straight line from your head to your heel to ensure you rotate at the mid spine and not lower spine. Top leg is placed on a roller or pillow bent at 90 degrees. This promotes lumbar lock. Shoulders are down away from the ears, place a pillow under the head if needed.

Step 3: Take a deep breath and pull the top arm across your body. At the same time press into the stable arm on the floor, as well as the top leg on the roller - this is an active drill.

Note: Every repetition should include 2-3 breaths to encourage tissue to release. Breath is integral to this exercise.

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