Mastering this simple "reaching" exercise will do 5 things:

1. Help you sense and engage your serratus muscles which allows your chest muscles relax
2. Engage your abs without straining your neck
3. Rotate your ribs downward and inward to empower your diaphragm
4. Tip your pelvis backwards which lengthens and relaxes your low back muscles
5. Rotating your ribs down in front will open and decompress your ribs in back. This helps take stress off of your Fight or Flight Nervous System

The fingertip reach can be very helpful with anxiety. When your ribs are pulled up in front, it creates compression in the back. Your flight or fight nervous travels from your brain to your gut, passing between your shoulder blades. If that system is held under constant pressure, your autonomic nervous system registers danger and it alters your breathing and muscle tension. Remember that pain can change your breathing and your breathing can change your pain!

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Abdominal Progression Part Two: The Fingertip Reach

Lie on your back with knees bent and your knees and feet hip width distance apart. Place your arms in the air so your hands are directly above your shoulders, elbows are straight, and palms face each other.

Breathe in through your nose then exhale and reach your fingertips towards the ceiling, and feel your belly flatten as your back flattens.

Feel your 4 points crunch towards each other and your pelvis tip backwards (pubic bone moving up towards breastbone). Stay here and keep your shoulder blades slid forward on your ribcage. Relax your chest muscles as much as possible. As slowly as you can, release this reach position and allow your arms to return to their starting position. Keep your elbows straight on the descent then slowly bend your elbows and lower your arms to the floor to rest.

Notes:

Breathe normally once you have done the reach.

Note how the ribcage and the pelvis are linked:

• When your arms go up, your ribs go down.
• When your ribs drop down, your pelvis tilts backwards.
• When your shoulder blades slide back to their starting position, your pelvic tilt relaxes.

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