Mojžíšová - "airplane" - variation for thoracic spine

Goal of the exercise:

  • Mobilizing
  • Opening the thorax
  • Stretching the chest muscles
Default position
  • Stretch up with your palms on the mat

  • Relax your head

  • Keep your knees and feets 20 cm apart (7 inches)

Phase 1
  • Lift your arm sideways in a 90 degree angle
  • With inhale rotate your thoracic spine, keep your eyes all the time on your hand
Phase 2
  • With exhale return back to default position (keeping your head relaxed)
  • Repeat the whole exercise
Exercise video tutorial

Common mistakes

  • The arm is stretched forward or backwards
  • Sitting on your heels
  • Changing the position during the exercise
  • Tilting your head should be smooth

How often to exercise

  • Everyday, 5 times in all three positions

Videos that might interest you

youtube

Activation of the core stability + Diaphragmatic breathing

youtube

Activating the Core Stability

youtube

Stomach plank - variaton of exercise with extensive movement

youtube

Mojžíšová - Fetal position

Related exercises

Activation of the core stability + Diaphragmatic breathing

Goal of the exercise: Activation of core muscles which allow to hold good posture Stimulation of thoracic diaphragm - main…

Activating the Core Stability

Activation of the core stability + Diaphragmatic breathing Goal of the exercise: Activation of the core muscles which allows you…

Stomach plank - variaton of exercise with extensive movement

You will find this variation of plank in Mckenzie methods, yoga, ayurveda and other various asian medicines. This method is…

Mojžíšová - Fetal position

Goal of the exercise: Relaxing the loin area and pelvic floor

Mojžíšová - Cat position - variation for thoracic spine

Goal of the exercise: Mobilization of the thoracic and lumbar spine Lets exercise in three different positions: Placing palms of…

Increasing mobility in the thoracic spine and ribs

This exercise helps with back pain and poor standing posture. Furthermore it helps to activate the muscles between scapulas (shoulder…

Mckenzie retraction

Concept of this exercise comes from a physiotherapeutic method McKenzie. This method is effective against back pains, when the intervertebral…

Stretching the muscles of the lower back, hips and thighs

Antigravitational PIR (post-isometric relaxation) of the iliopsoas muscle - an exercise for stretching this muscle (musculus iliopsoas). This exercise is…

Chest muscle stretching in a doorway

Goal of the exercise: Getting rid of discomfort in the shoulder area Relieving the stiffness from the shoulder area Relieving…