2. Thoracic extension
To perform this exercise, you’ll need to start out by sitting on the floor. You can use a rolled towel or foam roller to support your mid-back and allow you to lean on it. Support your head with your hands while keeping your elbows wide. Be sure to keep your feet on the floor so that you have a stable base. Start by inhaling, and then slowly exhale as you extend your spine over the towel or roller.
Don’t go too far, just move to the point where you feel your chest, abdominals, and upper back gently being stretched. Hold your breaths for a few moments before you exhale and return to the original position that you were in. It’s preferred that you contract your abdominals in order to exhale as this will make it easier for you to control the pace while also relieving tension in your core. It might take some practice to get the technique down but it’ll be worth the effort.