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the thraco lumbar junction is incredibly important for range of motion through thoracic extension rotation scapular rhythm and range of motion as well as lower back health this next pattern is going to help the next two patterns going to help this out quite docHubly so first one were going to put it in the thoracolumbar junction which basically the base of your scapula in terms of a simple way to figure out where you are youre going to flex one knee up and then straighten the other leg out im just going to switch it around for visual reasons im going to try and keep the connection im going to inhale diaphragmatically and im going to exhale actually im going to try and open up the chest more so than the abdominal area so im going to try and open up the chest or really extend through the thorax then im going to sweep my hands back through inhale exhale docHub every rep im going to try and keep my arms closer closer to the ground inhale exhale docHub towards the end of my ex