Day 14 – Upper Back Attack

The Thoracic Spine can get really stiff and impede the proper functioning of your shoulders. It can also cause you to look like a creep if it stays stuck in slouchy position. You need to get after it regularly with a pair of Yoga Tune Up® balls. Place the two balls in the tote and lie down on top of them. They should be side by side in the middle of your back with one ball on each side of your spine. You can give yourself a wonderful massage on your back and create some movement between all those vertebrae. Start with some sustained compression by just staying still and slowly bridging your hips up to create some pressure. Then gently use your feet to create a back and forth motion moving the balls up and down your back in one to two inch segments. Then switch to a side to side motion as you gentle roll over to your right and then slowly to your left.

Check in and check out with your breathing as well as your overhead position.

The rules for the Ball Fucking Harder Challenge are easy. First, I recommend getting some Yoga Tune Up® balls to roll on. All you have to do is post a pic or video of yourself doing the technique and tag me (@coachpanda). Use the hashtags #ballfuckingharder #30daypandachallenge #supplepandas #pandiculation. The challenge is even better when you share it with friends so tag your friends to play along.

Day 14 of 30. Upper Back Attack from Force Distance Time on Vimeo.

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