A prone thoracic extension series that teaches you to create axial length and segmental extension from the mid-spine while the pelvis stays heavy and quiet. It balances the flexion-heavy ab work, restores posture, and trains scapular organization.
The Body's Blueprint
The Half Curl (aka “chest lift prep”/“ab prep”) is a segmental thoracic flexion in supine. You maintain a stable pelvis/ribs, then curl the head/shoulders...
A segmental spinal flexion (and extension on the return) performed supine → seated → forward flexion, then reversing to articulate down. Trains rib–pelvis integration,...