Spinal Mobility Exercises

The Bow

Spinal Mobility Stretch

Move better and breathe better with this one simple move!

“The Bow” Exercise is a highly valuable Yoga Exercise that helps to stretch out the entire spinal column and improves breathing by releasing built up tension throughout the body.

Breathing is one of the most important tools used during all weight training exercises. If you are better able to breathe you can perform better through increased lung capacity and increased intra-abdominal pressure used during maximal lifting.

There are 3 Levels to the Bow exercise, with increasing difficulty and use.

Give it a try to move better and breathe better today!


How To Do The Bow Breathing Stretch

Purpose:

  • Increase Hip Extension
  • Open Anterior Chest
  • Free Breathing Muscles of Tension

Focus:

  1. Hip Extension (Hip Flexors)
  2. Expand Rib Cage

Level 1 – Hip Supported Bow

  • While standing erect, spread your fingers as wide as you can and place them on your glutes with fingers facing towards the ground.
  • Pull your shoulder blades back and down as if you are going to tuck them into your back pockets.
  • Externally rotate your shoulders until your elbows point behind you.
  • While maintaining a neutral head position, press your hips forward with your knees slightly bent and lean your torso backward.
  • Keep your glutes activated to support the connection to the ground and increase hip extension.

Note: Forcefully holding your mouth open helps to increase tension release.


Level 2 – Head Supported Bow

  • While standing erect, interlock your fingers together behind your head, and pull your elbows as far behind you as you can.
  • Begin by pressing your hips forward, with your knees slightly bent, and lean as far back as you can while maintaining balance.
  • Keep your glutes activated to support the connection to the ground and increase hip extension.

Note: Forcefully holding your mouth open helps to increase tension release.


Level 3 – The Full Bow

  •  While standing erect, fully extend your arms overhead.
  • Begin by pressing your hips forward, with knees slightly bent, and lean your torso back as far as you can while maintaining balance.
  • Keep your glutes activated to support the connection to the ground and increase hip extension.

Note: Forcefully holding your mouth open helps to increase tension release.


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