Thoracic Spine / Chest Stretch

Ball and foam rolling the thoracic spine.

Shoulder rolls

Roll up, abdominal stability/compression, spinal articulation


Back, chest and side (latissimus dorsi) stretching at the door

Spine post trauma: stretch & moblize

After accidents and trauma as in a motor vehicle impact, the body may go into a state of shock.  Subconsciously, the nervous system may engage in a protective holding pattern.

Consciously we may understand the danger is over but subconsciously the body may remain in state of guarding. To convince our subconscious selves to relax may not be so easy and may take a considerable amount of time and patients.

Persistent low level tension may cause headaches and ongoing ache and heaviness along the spine. Such congestion may worsen overtime with accumulation of daily stress.


  • dural stretch / paschimotanasana to shivasana,
  • roll-up conditioning / abdominal compression and support
  • spine twist in supine
  • quadrant stretch to the neck
  • torso side bends

Spine: stretch/moblize 101

Dural stretch / foward bend / paschimotanasana

Spinal extension in supine

to stretch and strengthen the spine by articulating the vertebrae

  • Roll up, core conditioning, abdominal compression and control
  • Roll over, plough

Standing spine roll down/ up


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