A segmental spinal flexion (and extension on the return) performed supine → seated → forward flexion, then reversing to articulate down. Trains rib–pelvis integration, eccentric control, and breathing under load. It’s the poster child for peel, don’t yank.
Unpacking the Incredible Engineering of Your Shoulder
The Musculoskeletal System from Head to Toe
A prone, global back-extension pattern that integrates thoracic extension, glute-ham co-contraction, and scapular organization while the pelvis stays heavy and quiet. Think of it...