Movement · Back Care Series
Chest Expansion (Kneeling)
The Work · Move 12 of 15
Starting position
Kneel tall, hips over knees, arms long at your sides.
Hold 30–45 sec
Breath — Slow, relaxed breathing
How to do it
Inhale to press the arms back past the hips, opening the collarbones. Hold the breath — look right, look left, center. Exhale to return. 4 times.
Keep in mind
Grow an inch taller as the arms press back. · Keep the core canister locked so the low back doesn’t arch.
Every move: lightly lift your pelvic floor — a gentle lift, never a clench — and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →