Bed Roll Stretch

Why do this?

Opens up your thoracic spine and increases the mobility of your ribs. The more your ribs move, the more our lungs can expand and contract as you breathe.

What it does for me:

This Bed Roll Stretch is great for both improving your lung capacity and your ability to absorb shock in your trunk. By expanding movement in your ribs, you enable your lung movement to expand. More lung capacity increases balance and flexibility in your trunk. More trunk movement means more efficiency in absorbing your horse's movements.

(This exercise is more aggressive than the Pec Corner Stretch, the Thoracic Towel and the Thoracic Roller. If you have osteoporosis, check with your physical therapist before doing this exercise!)

Before doing this exercise the first time, reread the Spine to Spine Connection.

Lying on your back on a bed with your knees and hips flexed and your heels flat on the bed.

Support you neck by clasping your hands behind your neck throughout this exercise!

Breathe - inhale through your breastbone and exhale through the bottom of your shoulders.

Encourage a neutral, not arched, spine. It is very important to keep your low back from arching while doing this exercise.

Lock your pelvis by pulling your belly button towards your spine.

Go for the quality, not quantity, of movement.

Extend your head and upper back off the edge of the bed.
Support your neck by clasping your hands behind your neck throughout this exercise.
The edge of the bed will hit the tip of your shoulder blade.
Keep your head and neck in the same plane as your upper back.
No neck bending, twisting or curling.
Make sure you are pulling your belly button towards your spine.
Your knees and hips are flexed and your flat heels are pressing into the bed to help keep you on the bed.
With the base of your hand-supported neck off the edge of the bed and the tips of your shoulders on the bed’s edge, lower your head and upper back over the edge of the bed.
Make sure there is no neck bending, twisting or curling!
Be sure to keep your lower spine neutral, not arched.
With your hands clasped behind your neck, lift your head and upper back up with your hands for 5 seconds.
Make sure your hand-supported neck and upper back are in the same plane!
No neck bending, twisting or curling.
Move your whole body, including your head and upper back, onto the bed so your entire body is supported.
Unflex your knees and hips and lower your legs.
Relax and rest.
Repeat this movement.
Over time, slowly, work up to 5 repetitions.

Remember that it is essential your hand- supported neck is in the same plane as your upper back and that your pelvis and lower back remain locked - pull your belly button towards your spine!

The fundamental movement here is in your thoracic spine. Nowhere else.

Do not be surprised if you feel tight in your ribs when you first stand up. This tightness ought to go away in about 10 seconds.