Straightening the spine - lying on the side - stabilization of the shoulder blades

Goal of the exercise:

  • Straight spine and head posture
  • Activation of core stability
  • Stabilization of pelvis,hips, shoulders and shoulder blades
Default position
  • Lay on your side
  • Bend your legs
  • Place a pillow beneath your head, so the cervical spine would be straight and chin closer to the neck
  • Relax your chest and ribs
  • Straighten your spine
  • Keep the lower arm before your body, bend your elbow and keep your hand stretched as if you’d hold a ball
  • Rest your upper arm on your side
Phase 1
  • Breath into your lower stomach, sides and back side of your ribs and lower back
  • With exhale keep active the intra abdominal pressure, which you gained with the inhale
  • Keep your spine straight
  • Keep stretching your spine
  • Stretch your head out
  • Rest on your lower elbow and lower knee, as if you would want to stand up, and slightly lift up your head as well
  • Stay in the position and breath
Phase 2
  • After a while relax
  • Repeat
Exercise video tutorial

Common mistakes

  • Lifting up shoulders
  • Bending your head and chin pointing up
  • Bent cervical spine, slouched thoracic spine, curved lower back

How often to exercise

  • Exercise daily

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