Mid back Release.⁣⁣
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That slouching life reduces mobility in the opposite direction👉🏽👉🏽 Thoracic Extension. ⁣⁣

When we slouch (thoracic flexion), we put excessive strain on the muscles in the mid back and the neck because the weight of our bodies is held forward.

We slouch when we do office work, social media, housework and raising small children.

However, thoracic extension (standing up straight and the ability to extend backwards) is important for healthy posture.⁣⁣
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When lifting things, you need to set your scapula (shoulder blades) back and down and this can only really be achieved if you have healthy mobility in this area.⁣⁣

Not only that, long-term slouching can lead to chronic pain that can manifest as headaches, migraines, rib pain, shortness of breath and tension in the neck and upper traps.
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Using the B roller by B Yoga I am doing a dynamic release of my midback while also opening up my chest muscles and working on core.

⁣⁣It is a self-massage, stretching and strengthening exercise all in one.
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I love this product because it has a smaller diameter than a foam roller and it is made of cork! ⁣⁣

The design is compact and it’s aesthetically pleasing.
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Try this exercise with tools around your house and let me know how much taller and energized you feel.⁣⁣
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Video by ivivi media

This is one of my favorite dance conditioning sequences that I developed to challenge balance, core and coordination. Using a small pilates ball increases the level of difficulty to maintain the lines in the lower limb and spine. Breath control and ease of movement are all challenged here. This exercise prepares for choreography and provides musicality that gets you out of your head and back into your body.

In one exercise, the following will be developed and challenged:

1. Dynamic core stability
2. Ability to move in neutral spinal alignment
3. Strong leg lines
4. Controlled, graceful ports de bras
5. Diaphragmatic breath without compromising transverse abdominus engagement
6. Thoracic extension
7. Lumbopelvic stability
8. Pelvic floor activation and endurance (hello!)
9.Musicality

And most importantly,

You are conditioning while you dance.

Dance gets you out of your head and back to your body so you can begin again.

You don’t have to be a dancer to try this out.

What dance skills do you think this will prepare you for?

Here are 2:
1. Barrel turns
2. Side tilts

Comment below to add to the list.