This posture exercise has been in my toolbox for a long time and sometimes, it’s just what you need for a gentle reset. While we’ve discussed some ways to start to activate the muscles of the thoracic spine (and that is very important) sometimes we just need to give the spine a chance to relax. Static back uses gravity to pull everything back into it’s proper position, settling your hips, back, and shoulders while allowing all the muscles that have to compensate for our terrible posture to relax.

To do this exercise:

Lie down on your back with your legs up on a stable chair or bench that allows you to relax with your shins horizontal to the floor.
Your hips should be under you knees so your thighs are vertical.
If you happen to fall asleep in this position (it’s pretty common) your body should remain in the same position without you having to hold your legs in position. If you find that you are tensing your muscles to stay in position, then fold up a towel under your legs to support your legs better.
Relax your arms out to the side between 90 and 45 degrees away from your body with your palms facing up.
Simply hang out in this position for 5 to 30 minutes trying to focus on breathing into and out or your belly.

To prove how long I’ve been loving this exercise, check out this video I pulled from the 2015 vault (and that baby face)!

A passive spinal reset

One more upper back reset.

Unlock your t-spine part 3