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Seated Slump to Tall

BeginnerMobilityTier T1

Practice moving between slouched and tall postures to improve spinal mobility and body awareness.

Targets: Thoracic Spine
Muscles: Erector Spinae

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home

chair

Home Options

  • chair

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

slow and mindful

Tempo

Step-by-Step Guide

Set up

  • Sit in a chair with feet flat on floor
  • Hands resting on thighs
  • Start in your natural sitting position

  1. No image for this step. Follow the written instruction.

    Step 1 of 7

    Gently slump forward, rounding your spine

  2. No image for this step. Follow the written instruction.

    Step 2 of 7

    Let your head drop forward slightly

  3. No image for this step. Follow the written instruction.

    Step 3 of 7

    Hold briefly

  4. No image for this step. Follow the written instruction.

    Step 4 of 7

    Now grow tall, lifting through your spine

  5. No image for this step. Follow the written instruction.

    Step 5 of 7

    Stack your head over shoulders, shoulders over hips

  6. No image for this step. Follow the written instruction.

    Step 6 of 7

    Feel the difference between positions

  7. No image for this step. Follow the written instruction.

    Step 7 of 7

    Repeat slowly

Breathing

  • Exhale as you slump
  • Inhale as you grow tall

Form Cues

  • Move through the whole spine
  • Don't force end ranges
  • Find your comfortable tall position
  • Notice how each position feels

Common Mistakes to Avoid

  • Moving only from neck
  • Slumping too aggressively
  • Overarching when tall
  • Moving too fast

Safety Information

Very safe exercise. Don't force slump position if uncomfortable.

Progressions

Add arm movements or breathing cycles at each position

Regressions

Focus on smaller range of motion

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.