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.
The Musculoskeletal System from Head to Toe
Swimming is a prone contralateral extension drill: alternating arm/leg lifts that train thoracic extension, posterior oblique sling (lat ↔ glute), and breathing under rhythmic...