Upper Back Expansion Breathing Drill

The drill combines a supported rock-back position with breathing mechanics, glute engagement, and progressive hip tucking. The drill encourages the chest and ribcage to press upward while breathing into the upper back. The drill uses a supported forearms-and-knees position. The drill combines lying position, pelvic tuck, controlled breathing, reaching, and a breath-paced sit-up motion. The drill starts from a flat-on-back position with arms angled overhead rather than vertical. The drill should be repeated for multiple breaths using the same inhale-and-exhale cycle. The drill is designed to emphasize expansion through the upper back. The drill is intended to expand the upper back and improve rounded or slouched posture. The drill is intended to expand the upper back while increasing front-side strength and activity.