04/06/2026
Upper back stiff? Always feel it in your neck instead of where you want to? This combo is for you. 🤍
💭Here’s the thing about upper back extension. You’re taking a spine that spends most of its day rounded forward and asking it to go the complete opposite way. When it’s tight, your body just borrows from wherever it can. Lower back, neck, anywhere but the place you actually want to feel it.
The ball underneath your chest solves this beautifully. You start already in a rounded position, so you have real range to move through before hitting that sticky end range. Your upper back actually gets to do the work. Your lower back gets to rest.
The gliders mean your hands stay connected to the floor the whole time. No lifting, no fighting gravity with your arms. That energy goes straight into your back, exactly where it belongs. The shoulder blade work in slide two is something I’m genuinely obsessed with. That glide down is the exact prep your body needs before it can lift properly. Most people skip this step and then wonder why their neck always takes over.
1️⃣ Sneak peek of the flow
2️⃣ Scapular glides 〰️ build the shoulder awareness your chest lift needs. Game changer.
3️⃣ Swimming 〰️ the ball means you’re not just hinging through your lower back. Finally.
4️⃣ The full flow 〰️ I left every second of it in. There’s actually more. So good. 🤍
Slow. Controlled. Deliberate. Your upper back can absolutely work without your neck taking over. And this is how. 🤝
Up next: my favourite no-prop prone flow. ###
