Andrea Metcalf demonstrates the spine roll squeeze.
Personal trainer Andrea Metcalf puts her quarter century of health and fitness expertise to work for you with her Live-ilates program, based on the methods of Pilates. It combines ease of movement and structural integrity for tall posture, graceful movements and the ability to get out of bed each morning without feeling like the Tin Man in search of his oil can.
Step 1—Spine Roll Squeeze

While standing or seated, bring your head over the base of your tailbone, squeeze your shoulder blades together and inhale deeply into your belly. Exhale slowly as you drop your chin into your chest and slide your hands down your thighs to the knees. Repeat for 10 breaths.

This exercise focuses on the upper part of the spine.

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