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 until the inferior tips of the scapulae are just light on the mat. Range is modest; quality is everything.
Guideline and tips to remove the stress.
Swan Dive is an advanced prone thoracic extension with a rhythmic rocking “bow” about the lower ribs/upper abdomen. It integrates spinal extensors + glute-ham...