The flexion syndrome
We are all unique individuals
But we share many things in common. One condition that is true to 100% of the people is that there is an inherited asymmetry between the ROM (range of motion) in front of the body and behind the body. For the majority of people, it is easier to bend forward than extend backwards.
You are being shaped by your environment
Our modern urban environment hardly demand from us to extend our spines. We don't clime trees anymore or roll around on the ground so much. We can ask ourselves 'which came first the chicken or the egg?' - was it our anatomy that led to such environment or was it the environment that amplified our anatomy. Whatever the answer is, we need to restore this ability if we wish to keep our spine mobile.
Make it a daily habit to visit your backspace
If you have to choose between an intensive training session or an everyday habit - chose the habit. It will shape your body much more than a random training session. If you want to really expand further and increase your capacity, intensive training is needed, but to preserve what you have, habits are the key thing.
Do short breaks throughout your day
The best implementation of the following exercise is to simply make short breaks of 2-5 minutes throughout your day. It will freshen your body and will energise yourself. It is like having a constant reminder for your system that you can exist also behind.
And now for the actual exercises
I am always in favour for no equipment exercises but for back extensions it is quite hard to do the work without anything. Nevertheless the stuff that I use are pretty minimalistic...
Differentiating the different segments
Thoracic Extension with a wheel
Shoulder Flexion with a wheel
Thoracic Extension with a chair
Thoracic and shoulder with a table
Changing a common habit
Give it a try and make it part of your daily life. I am sure you will improve your feeling and understand your body a bit better.
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