Gymnasticbodies

Supine Thoracic Band Pull

The Supine Thoracic Band Pull uses light resistance to build trap muscles that activate a bend in the upper thoracic spine.

Fix a resistance band to approximately waist-height, grab ahold of both handles, and lay flat on your back with your feet directly below the band’s anchor.
Extend your arms fully overhead, shrug your shoulder to your ears, and straighten your elbows.
Be sure your feet are together and your hands are shoulder-width apart.
Squeeze your abs and press your lower back firmly into the floor.
Tuck your chin, lift your hands off the floor, and begin to sit up, slowly curling your spine one vertebrae at a time.
Keep your shoulders fully open and elevated (biceps behind your ears) and curl until your are sitting up with a straight back.
Reverse the curl down, drawing your abs in and making contact with your low back first, then middle back, upper back, shoulders, and, finally, head.
If you can see your hands, your shoulders have closed.
Pull your biceps behind your ears for the duration of the movement.
Repeat for reps.