30s hold · chair
Chair back under your shoulder blades. Arch over it.
- Sit tall with the top of the chair back resting just below your shoulder blades.
- Lace your fingers behind your head and let your elbows open wide.
- Breathe in and arch your upper back over the chair, lifting your chest toward the ceiling.
- Let your head follow your chest, then come back up slowly.
Where you feel itBetween the shoulder bladesFront of the chest
Tips: The arch comes from the upper back. Keep your lower back quiet and your feet flat. Support the weight of your head in your hands rather than letting it hang.
Easier: Keep your chin tucked and look ahead instead of up. Cross your arms over your chest if the laced hands are too much for your shoulders.
