Andrea Metcalf demonstrates the spine roll squeeze.
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.