Improve Upper Back Mobility | James Bonds
The James Bond drill is a lunge-based rotation exercise I use to retrain upper back mobility and spinal control lost from sitting in poor posture all day.
How To Complete the James Bond Drill
Improve Upper Back Mobility
Our upper backs are put through constant stress throughout the day – whether you're lifting heavy equipment or sitting in a POOR posture!! This not only reduces the mobility of our backs but also reduces its strength and range of motion. To become the best possible version of yourself, try this great drill to retrain and reset your spinal stabilizers so you can get all the control you need to Move Like You Mean It. It's time to learn exactly how to complete the James Bond exercise to improve upper back mobility.
Exercise Start in a lunge position with a pad or pillow under your knee for support. Place your arms straight out in front of you at 90 degrees and interlock your hands like you're holding a "pistol". Keeping your core tight, rotate towards the side that the knee is up on (starting from your shoulders). Twist until you feel tightness and slowly return back to middle.
Time Complete 10 reps per side, and repeat it twice.
Mitch is a Toronto-based physiotherapist specializing in desk worker health, ergonomics, and manual therapy. Learn more about Mitch →