Thoracic clock⏰

This simple – but definitely not easy – exercise is a great way to get the upper back moving in all planes. It also really highlights which areas of the spine are a bit resistant to movement, and which areas want to do it all.

If the upper back is immobile, the diaphragm can be restricted and the breath limited. Being able to take a full, 3-dimensional breath into the entire ribs cage, while the diaphragm descends fully, is vital for core health, and in turn for supporting pelvic floor strength and mobility.

Here’s how to do it.

Place your buttocks against the wall and be sure to keep them still. The movement comes from the mid/upper back, not below the waist. The strap is there to guide you, so move from the strap.

Slowly ‘steer’ your upper back round the circle, as if following the numbers on a clock. The clock can be in front of you, or on the wall behind you. Be sure to make contact with every number.

Don’t over-use your neck, let the head and neck follow rather than lead the way.

The clock doesn’t have to be big. Small controlled movement is better than big and sloppy.

Move slowly, really feeling each number of the clock before moving to the next number.

Repeat 3-4 in one direction, then go round the clock the other way.

See a demonstration HERE

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