In this video, I use a flat chair/stool to demonstrate the movement of the three main sections of the spine and how they align to a neutral position.

1. The lumbar spine connects to the pelvis and the tilt of the pelvis can be practiced with the "click-clack" exercise. Find the place where the front of the pelvis is vertical and the lumbar curve (sway) is present. The natural sway of the lower back is created from the tilt of the pelvis and not from the lifting of the chest/ribs.

2. Drop the ribs: The thoracic spine and ribcage tend to move as a whole. Sometimes in our attempt to sit up straight, we tilt the whole ribcage backwards which compresses the lower back. If the front, bottom ribs are jutting forward, drop them down and back until they merge into the belly. The sternum should be vertical. If you are sitting in a chair with a back, your mid to lower ribs should shift toward the back of the chair.

3. Ramp the Head: once the ribs are neutral, bring the head back into place by drawing the top of the head upward and allowing the neck to shift backward. The back of the head might approach the headrest of a chair, but may not reach that far yet. This is intended to regain the neutral curve of the cervical spine, so don't force it.

Audio Version