IN ART MOVE BY Myriam Sorigue Clarke

This upper body flow supports and connects your lower back by improving mobility and stability through the shoulders and thoracic spine—areas often limited by poor posture and reduced strength.

From a kneeling position, let your pelvis and core provide responsiveness and adaptation while remaining stable. Move slowly, stay connected to your breath, and work within your available range. Do not force the movement—allow gradual opening through the shoulder joints.

Use a light elastic band and adjust the load by shortening or lengthening it. Choose a suitable grip and progress toward a shorter grip for more challenge.

1 sequence of 6 movements, 4 reps each side. Repeat twice, with rest in between.

Exo 1: gently pull your hands away from each other to strengthen the upper back.
Exo 2: reduce the range if your shoulders feel tense.
Exo 3: bow and arrow with thoracic spine rotation.
Exo 4: small side bend, triceps active, scapula stable, avoid pelvic shift in lateral bend.
Exo 5: in a 4-point position, keep your head aligned with your spine or rotate it to look toward your hand.
Exo 6: wave-like spinal flexion and extension to gently challenge spinal mobility for spine longevity