Everyday we face the gradual attrition of this silent enemy. Slow yet sure to be at work with the actions we make but most likely with those we neglect. Its compounding effects in partnership with time leaves it no choice but to manifest itself with skewed vanity. But fear not for we shall exorcise the forward slump with THE PARATHOR!
Before we start i did like to highlight some key pointers ,
1) it would be essential to have foundational strength within the spinal muscles with bridges , clasp bridges , superman extensions etc. Tom Myers of Anatomy Trains released several excellent expositions on the spine. In respect to that i am more inclined to use the Parathor as a front-of-body opener and not a mobility drill given that the thoracic vertebrae has a narrower extension capability compared to the lumbar. Using a towel to mitigate stress on the spine is a worthwhile endeavour , keeping in mind the irony. A towel increases the height of the contact point thus increasing the steepness and stretch of the parathor when the hands are set in place , pushing upwards towards the sky.
2) The Parathor by nature is a strong stretch , especially for those unaccustomed to the domain of back bending. It is not uncommon to experience difficulty inhaling , or anxiety from the constriction of the upper body. Forcefully take those inhales through the nose , deep exhales will provide a deep stretch in the armpits. Cease and desist if pain is experienced , otherwise the benefits far outweigh the discomfort so have no fear.
We can start with a much gentler variation to warm up the shoulders and the thoracolumbar region. Hang from the bar , walk your feet in the opposite direction you are facing. Spread the legs into a straddle and squeeze the glutes to enjoy a lovely stretch in the hip flexors . To go deeper into the stretch and introduce a mild thoracic extension , push the chest forward , walking the feet forward with pinched shoulder blades.. The chest should be past the shoulders and chinning bar.
Start the Parathor byfacing away from the bar and bending your knees , shift the knees forward and past the toes if necessary . Turn towards the the arm that is reaching for the bar on the other side. Plant your hand on the underside of the bar with the palms up . Point your chest to the sky and try to get the other hand in place without turning your head ( turning the head to the other free hand initiates the stretch ).
For those seeking a deeper front line opening , try walking your feet closer to yourself. Or pressing harder on the underside of the bar with your palms.