Pilates foam roller exercises to open the upper back
Foam roller exercises can help to release tension from the upper back
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We are all a little Kyphotic in our upper spine – it is the natural roundness of our spinal column. But If the Kyphosis is exaggerated, it can cause upper body imbalances and weakness.
To correct this, we should strive for a “capacious” chest which is a term used by Joseph Pilates to describe how we should hold our posture all day long:
- Broad chest and upper back opened
- Neck in line with the spinal column
- Rib cage floating with the intercoastal muscles fully expanded on each breath.
While this posture may feel silly or like you are showing off, it will provide you with energy all day long.
I watched Joseph Pilates’ video in the 1940s. Romana Kryzanowska (Joseph Pilates’ protégé) demonstrated all the exercises (super hard upper body exercises, by the way). That was impressive for a ballerina whose legs are developed most. Yet, she did them all through Joe’s expert guidance. In that video, Joe mentioned “Capacious chest,” so I decided to renew my understanding of this meaning.
When we raise our chest and back muscles and breathe, we get more energy. That’s because the scooped belly massages the internal organs..
@jeaniquepilates
When I was doing my weekly Pilates routine, I included some exercises on the foam roller to open my kyphotic back to give me some advantage in breathing. And it did. It helped open my shoulders and decompress the cervical and thoracic spine, enabling me to breathe bigger. I also didn’t allow myself to sink, and as a result, I moved more actively with less rest. Woah! There was a rush of energy. And you know what, I felt my scooped abs happen automatically, specifically in the rollup. How many rollups have I done since I have practiced Pilates? I don’t know, probably a gazillion! But this was the first time I truly felt it scooped. Did somebody just switch on the light bulb?!! Oh, so it’s the lift of the chest that facilitates the scoop. OMG, Yes, Uncle Joe, I hear you now loud and clear. When we raise our chest and back muscles and breathe, we get more energy. That’s because the scooped belly massages the internal organs, thus stimulating digestion to break down all the good nutritious food you ate and circle it back to your movement as energy.
So now that you know that you can breathe deeper and feel more energized, do you still think it’s too much to carry your chest with pride?
Ok, how about this. Try it right now.
Take a colossal inhalation to expand your chest so much until you feel that you are getting wider and wider in your back and chest. If you’re a woman, break your bra, and if you are a man… oh well, just take a massive breath and trust me, ok? Doesn’t it feel good? That’s your capacious chest.
You will enjoy today’s video with the foam roller release if you like trigger balls. Plus, with the foam roller, you can move and increase your curl, which will help with your core strength.
Jeanique
Xo
Jeanique
"Empower yourself and become the person you're meant to be"!
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