Having the correct alignment in the thorax (or upper chest and back area to you and I!) is key to having good squat form. Keeping the correct balance of weight through the shoulders and chest prevents strain in the upper back and prevents you from leaning too far forward in the squat and over-arching the lower back. This mobility exercise is in two parts that will help relax muscles in the upper back while strengthening the core.
Equipment needed: Foam roller, exercise mat
- Sit on the mat with your knees bent, lean back and place the foam roller just below your shoulder blades
- Keep your head supported by placing your hands on the back of your head
- Slowly lean back over the foam roller, keeping your hips square and your bum on the ground.
- Lean back until your upper spine in curved and then slowly, keeping your abs engaged, sit back up into the starting position. Repeat this movement
- Still keeping your head supported and the foam roller just below the shoulders, shift your weight to your feet
- Lift your hips off the group and slowly massage the length of your back by gently rolling up and down the foam roller
Repeat Part 1 and Part 2 with the foam roller closer to the base of your spine to achieve a full stretch