Upper Spine and Shoulders
You will see that I am using a double ball called a duoball. The ball is placed on either side of the spinous process (center of the spine bones) at about T2-3. You can use two pinky balls taped together or placed in a tube sock that is tied tightly so that the balls do not seperate. Here is the link to the duoball: https://shop.blackroll.com/products/duo-ball. I am using the wall to lean into the balls and roll up and down the wall. When the ball rolls down the wall, it creates extension of the spine. When the ball rolls up the wall it creates flexion. The coordination is the timing of the ball rolling, spine movement with the arms elevating and the straightening of the legs. The other important movement is that of the clavicles. As the arms raise overhead and the spine is extending, the clavicles will rotate upward or technically called a posterior rotation, similar direction as a posterior rotation of the pelvis. At first, you will practice with your hands how the clavicle moves. You will see a close up of this. Watch the close up before trying the whole movement. For the flexion motion, you will press gently on the middle of your sternum to help the upper spine flex.
The first part is to move in the range of feeling the ball rolling, spinal motion with the clavicles and sternum motion. The movement is small moving in this smaller area. The legs are bending and straightening the tiniest bit. Once you are comfortable with the upper spine movement coordination, then add the arms moving overhead with the legs bending and straightening as you flex. The third part becomes bigger with the addition of rotation of the shoulders and straightening of the legs when moving into extension with arms overhead. Allow your head to follow the movement of the spine.
Watch the movement carefully before trying it.
Close Up of the clavicle and sternal hands-on