Thoracic spine
Seated Rib Look-Over
Give the turn back to the ribs so the neck can stay a passenger — especially after a carry or a long sit.
Form stills · coming
Why we use it
Most look-overs in a car or at a screen get rented from the neck. This drill gives the turn back to the ribs so the neck can stay a passenger — especially useful after a carry or a long sit when the old shrug wants the job.
Start here
Sit tall on your sits bones — not slumped into the belt line. Feet planted. Hands rest lightly on thighs. Soften the neck.
How to
- 1Sit tall on your sits bones — not slumped into the belt line. Feet planted. Hands rest lightly on thighs. Soften the neck.
- 2Turn to look over one shoulder by leading with the ribcage. The head rides along as a passenger. Eyes stay roughly level.
- 3Return to center the same way. Switch sides.
Feel for
Ribs start the turn; neck does not yank first. Traps stay quiet. You can still breathe sideways into the ribs as you turn. No chin poke, no shrug to buy range.
Breathing
Easy inhale to set tall. Soft exhale as the ribs turn. Soft inhale as you return. If the neck joins the breath, shrink the turn until the ribs own it again.
Do this
- — Turn to look over one shoulder by leading with the ribcage. The head rides along as a passenger.
- — Eyes stay roughly level. Return to center the same way.
- — If the neck joins the breath, shrink the turn until the ribs own it again.
Common mistakes
- — Yank the neck first.
- — Chin poke or shrug to buy range.
- — Slumping into the belt and calling it rotation.
Regression · Progression
Easier: Smaller turn. One hand on the lower ribs so you can feel them start the move.
Harder: After a 60-second march or Farmer set, then the look-over — that is the fatigue context.