Experienced relief in my posture after attempting a stretch recommended by a physiotherapist for rounded shoulders, and my spine experienced an unmatched sense of wellbeing as a result.
In the quest for a healthier workday, one simple stretch might just be the key to alleviating the discomfort associated with prolonged sitting and poor posture. Enter Claire Sobolewski's spinal extension stretch, a movement designed to counteract these effects by promoting gentle spinal extension.
This stretch helps open tight chest muscles (pectorals), loosen shoulders, and lengthen hip flexors, which often become shortened from sitting or hunching forward.
The Benefits of Claire Sobolewski's Spinal Extension Stretch
Relieves tightness and tension in the chest, shoulders, and hip flexors. Improves posture by encouraging spinal extension and opening the front body. Enhances mobility and flexibility in the thoracic spine and hips. Can help reduce discomfort associated with prolonged sitting or poor posture habits.
Performing the Stretch
- Start from a neutral sitting or standing position with feet hip-width apart.
- Interlace fingers behind the head or neck to support the head.
- Engage the core slightly to protect the lower back.
- Gently lift the chest upward and outward, leading with the heart while extending the thoracic spine (mid-back) backward.
- Keep the neck long, avoiding excessive compression, and do not force the movement—focus on a gentle stretch.
- Simultaneously, draw shoulders back and down to open the chest.
- If targeting hip flexors, step one leg back into a gentle lunge position during the stretch to lengthen the front hip.
- Hold the stretch for 20-30 seconds, breathing deeply.
- Repeat 2-3 times, maintaining smooth, controlled movements.
For a more detailed explanation, it is recommended to consult Claire Sobolewski's original content directly, where she may offer precise cues or videos.
Personal Experience
During a workday, the author performed the stretch during five one-minute breaks throughout the day, for approximately 60 seconds each time. The tightness in the author's spine felt less stiff and tight after practicing the stretch. As they sunk deeper into the stretch, the tension in their pecs and shoulders eased, and the stretch released their sore pecs and shoulders, providing a deeper release across their chest and shoulders with each repetition.
Additional Tips
Adopting a gentler approach to movement, such as walking more or doing yoga stretches for beginners, can also help alleviate a stiff spine and hunched-over posture. Regular movement and exercise throughout the day can help combat a sore back, stiff hips, and rounded shoulders. Exercise-snacking workouts can help increase heart rate and break up long periods of sedentary work.
While this article provides a general guideline for the spinal extension stretch, it is essential to listen to your body and adjust the stretch as needed to avoid any discomfort or pain. If you experience any discomfort or pain, consult a healthcare professional for personalised advice.
This stretch, attributed to Claire Sobolewski, is a part of health-and-wellness routines and fitness-and-exercise regimens, designed to improve posture and alleviate discomfort associated with prolonged sitting and poor posture.
By incorporating yoga-like movements, such as spinal extension, people can enhance mobility and flexibility in their thoracic spine and hips, thus promoting overall fitness-and-exercise progress and contributing to a healthy lifestyle.
Beyond exercise, therapies-and-treatments like yoga, walking, or even short workout intervals (exercise-snacking) can provide additional benefits in improving flexibility and reducing discomfort related to sustained poor postures in the workday, thus contributing to better health-and-wellness overall.
