Chest Expansion

Let's take a look at chest expansion. Chest expansion, one spring, I'm on a red. You could also go on to a green, either or. Foot bar is down. We are climbing up onto the reformer on our knees. Sometimes this is called high kneeling.

I would safely place your hands on the shoulder blocks to get set up. We walk our knees right up to the shoulder rests. And before we reach down and pick up the straps, Let's check into our alignment what we're our goal to maintain. Once again, shoulders over pelvis, this plumb line without hips behind us, without rib cage forward. We're in that nice head over shoulders over pelvis over the knees. We're maintaining that position, but this exercise adds an element of balance challenge front to back as the carriage moves.

Safly, come down. Lift your straps, place your hands on the tape in front of the hardware or what on your loop ahead of your hardware. And as you come up higher on the full high kneeling, very slowly bring your hands along in your arms alongside your thighs. Hold this position for a moment. Let that integrate.

Chest expansion is a small movement of the arms, a big movement of the breath. Inhale to expand the chest. Arms will return. See, it's couple of inches of movement. Inhale expand the chest, exhale return arms. There is a head turn element here it goes. We inhale and hold the breath, turn the head, turn the head, center the head, return the arms.

I'll do that a few more times. Breathe and shoulders are down and back. Turning the neck, turning the neck, return the neck, and center. Now alternate the head turn. It'll start the opposite way. We breathe in big expansion of the chest, head turn, head turn, center, arms, return.

So that moment of holding, you are aligned Your arms are solid and stable in the shoulder girdle. I'll take one more. Arms go long, down, and back. Feel the collarbone wide. Rotate the head neck and eyes.

Rotate the head neck and eyes, come to center and disengage the arms, and then disengage the spring completely you may have to lean your hips back to disengage safely. You'll replace the straps on the hooks or on the posts and that is chest expansion.