Foam Rolling (Massage Roller)
Foam Roll Lats / Thoracic
Thoracic foam rolling mobilizes the thoracic spine in extension, countering kyphosis and improving posture.
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Spine
Articles tagged "Spine"
19 articles
Postural Exercises
Dead Bug (Postural Exercise)
The dead bug develops lumbo-pelvic control and anti-extension stability, fundamental for healthy posture and a protected back.
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Joint Mobility
Thoracic Rotation
Quadruped thoracic rotation mobilizes the thoracic spine, improving torso rotation and reducing cervical and lumbar compensations.
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Static Stretches — Upper Body
Lat Stretch (Extended Child's Pose)
The extended child's pose stretches the latissimus dorsi and teres major in a resting position, providing spinal decompression and deep muscle release.
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Static Stretches — Upper Body
Lateral Stretch (Side Stretch)
The lateral stretch opens the ribs, lengthens the obliques and latissimus dorsi, and improves breathing capacity by releasing the intercostal muscles.
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Postural Exercises
Transverse Activation (Abdominal Bracing)
Transverse abdominis activation strengthens the trunk's natural corset, stabilizing the spine and preventing lower back pain.
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Joint Mobility
Open Book
The Open Book is a lying thoracic mobility exercise that opens the chest and improves dorsal spinal rotation.
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Joint Mobility
Cat-Cow
Cat-Cow mobilizes the spine segment by segment, alternating flexion and extension to nourish intervertebral discs.
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Rehabilitation & Postural Correction
Forward Head Posture Correction
Corrective program for forward head posture including chin tucks, cervical stretches and deep neck flexor strengthening.
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Mat Pilates Fundamentals
Swimming
Pilates exercise mimicking the crawl stroke to strengthen the entire posterior chain with alternating arm-leg flutter kicks in prone position.
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Mat Pilates Fundamentals
Boomerang
Advanced exercise integrating Roll-Over, Teaser and forward fold in a fluid sequence of leg crossing and uncrossing with total center control.
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Complete Corrective Programs
Back Pain Relief Program (20 min/day)
Complete corrective program targeting multifides and transverse with a structured exercise sequence for progressive and lasting results.
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Rehabilitation & Postural Correction
Thoracic Kyphosis Correction
Complete corrective program for rounded back including foam rolling, pectoral stretches, wall angels and thoracic extensor strengthening.
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Rehabilitation & Postural Correction
McGill Big 3 (Low Back Pain Protocol)
Rehabilitation exercise targeting multifides and transverse for postural correction and joint stabilization.
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Mat Pilates Fundamentals
Roll-Up
Classic Pilates exercise developing segmental spinal mobility and abdominal control by rolling up and down the spine vertebra by vertebra.
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Mat Pilates Fundamentals
Swan Dive
Dynamic back extension rocking exercise, strengthening the spinal extensors and glutes through a pendulum motion between torso and legs.
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Mat Pilates Fundamentals
The Saw
Pilates exercise combining thoracic rotation and lateral flexion to mobilize the obliques and stretch the hamstrings with a characteristic sawing motion.
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Mat Pilates Fundamentals
Spine Stretch Forward
Spinal mobility exercise in forward flexion stretching the posterior chain while developing awareness of seated vertebral stacking.
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