Tip: The T-Spine Extension

This drill will help you with that slumped, kyphotic posture. Do about 10 reps in each position as often as you'd like.

The goal here is to open up the thoracic spine, which loves to get rounded (kyphotic) if your favorite past times include bench pressing, biceps curling, driving, and sitting in front of your computer.

To perform this, lie on a foam roller with the roller perpendicular to your body – the roller should start around the top of your shoulder blades but not on your neck. Perform an anti-crunch, meaning focus on the extension and the stretch of your vertebral column.

Complete about 10 reps and roll up (so the foam roller moves down toward your butt) a few inches and repeat. Do three sets of 10 total – one set of 10 in each spot works well, but feel free to modify. If you're already rounded, you might want to do more work on this one.

This drill is low intensity so feel free to repeat as often as desired, but I like to start the day with it.

Tim Henriques has been a competition powerlifter for over 20 years. He was a collegiate All American Powerlifter with USA Powerlifting. In 2003 Tim deadlifted 700 pounds (at 198), setting the Virginia State Record. Follow Tim Henriques on Facebook