Purpose: To activate lower trapezius and deep neck flexors and achieve local thoracic extension.
1. Lie face down with two pillows under your tummy to put you in pelvic neutral.
2. Rest your forehead on the backs of your hands with your elbows pointing out to the side but in line with or slightly lower than shoulder level.
3. Engage your pelvic floor and deep transverse abdominals.
4. Draw your shoulder blades down your back to engage them as if you were tucking them in your back pockets.
5. Tuck your chin in to engage your deep neck flexors and lengthen in your neck.
6. You should feel a lengthening feeling in your spine and a localized extension between your shoulder blades. Hold for a few seconds and attempt to hover your forehead away from your hands but keeping the length in your neck. Hold for a few seconds and slowly lower.
