The "Scoop and Deposit" exercise will loosen up your back and align you so that your upper body doesn't have to do as much work. This is a great exercise for growing kids and for adults who have piles of tension in the back and shoulders.
This exercise is also great for dancers. When I was teaching tango this summer I was talking to another instructor and heard a different version of this exercise that doesn't include any bouncing. I think the bouncing is key, though. Please give it a try.
Sometimes I call this "Scoop and Deposit" because you scoop your stomach in, up, and "deposit" it onto your chest.
Thinner and Taller
- Breathe in while you suck your stomach straight back towards your spine. Your chest should not rise. This is "get thinner".
- Breathe in again, as you suck your stomach upwards, taking the back and the front of you upward in one motion. This is "get taller."
- Hold your breath. Leave your sternum right there. Try to keep it in place while you do the next step.
- While holding your breath, bounce your knees. You should feel your butt bouncing down away from your sternum.
- As you bounce, you may slowly let your breath out, but try to leave your chest right where it is. Leave your stomach scooped in, your chest high as you bounce.
Do this exercise 2 or 3 times.