C Posture - 3 Foam Roller Fixes

Try these three moves on the foam roller for improve your ability to extend and to rotate your thoracic spine. Your shoulder range of motion and stability will also benefit from these.Keep in mid that although we may not be able to completely correct this postural imbalance, we can certainly improve it.

Supine External Rotation in Abduction

Fig 1: The Chest/Shoulder Opener – Supine External

Lie on your back on the roller, and pull your belly button in to stabilize your torso. Keep your knees bent and your feet flat to keep you steady. Bend your elbows to 90 degrees, align them with your shoulders, and start with your hands pointing at the ceiling. To visualize from the photo imagine rotating your upper arm in the shoulder socket so that the palms move towards the feet. Return to the position shown in the photo. Repeat this for 10 reps, and then hold the position shown for 10 sec, trying to squeeze the roller with your shoulder blades at the same time. Add light dumbbells to get a better stretch as you progress. Repeat for three sets.

Supine Arm Reaches

 Fig 2: The Lat Lengthener – Supine Arm Reaches

This one is best done with light dumb bells – 3 to 5 lbs will do. Start by stabilizing your spine on the roller – feet flat, knees bent, and belly button drawn in to activate the transverse abdominus. Extend you arms straight above your chest with your thumbs pointing behind you. Keep the elbow straight and slowly lower the hands towards the floor behind your head. Go as far as you can without arching your low back or bending your elbows. Return to the starting position. Do this movement 10 times and then hold the position shown for a 10 sec count. Do three sets, trying to extend your reach every rep, but do not lose your core stability! Push the low back tight to the roller.

Thoracic Spinal Extension

Fig 3: Thoracic Spinal Extension

Lie across the roller as shown in the picture so that your spine is perpendicular to it.. Start with the roller just below the shoulder blades. Support your head, tuck your chin in, and roll your body back over the roll. You should feel some moderate discomfort in the middle of the back as we start to loosen up some of the restricted spinal segments. Work your way up and down the spine one or two vertebrae at a time. You should cover the spine from just below the top of your shoulder blades to just below the bottom of them. Stop if you get dizzy while tilting your head back and consult your physician. Work up and down the spine at least three times or as many times as the discomfort permits. Regular use of this exercise makes a noticeable difference in spinal posture.