Start Position:
Lie on your back in a hooklying position (knees bent, feet flat on the ground). Place a small neck roll or towel under your neck for support. Ensure a rib-hip connection with your lower ribs gently anchored and your spine in a neutral position.

*Rib anchor: This is very important. Before you go into any exercise, anchor your bottoms ribs down (ie touch the floor). Hold the anchor, then go into your exercise.

Action:

1. Prepare: Inhale to prepare, keeping your core gently engaged and your ribs anchored*
2. Overhead Movement: Exhale as you slowly raise your arms overhead in a reverse pullup motion, bringing your hands to connect at the top.
3. Recheck: Pause briefly and check that your lower ribs remain anchored* (maintaining the rib-hip connection).
4. Return: Inhale as you slowly lower your arms back to the start position.
5. Repeat for 10 repetitions, rechecking rib cage is anchored* every few reps and maintaining diaphragmatic breathing throughout.
6. Add tennis ball to upper thoracic vertebrae. Continue exercise.

Purpose:

• Promotes proper shoulder mobility and thoracic alignment.
• Reinforces alignment, posture, core stability.
• Encourages diaphragmatic breathing and posture awareness.

Note of Precaution:

• Avoid letting your lower ribs flare or your back arch as your arms move overhead.
• Keep movements slow and controlled to prevent compensations.
• If you experience pain or discomfort, stop the exercise and consult a physical therapist.