Problems with spinal extension against the wall

In the Hunchback Fix, some of the exercises have you sitting or leaning up against the wall, tucking your chin, and pulling the back of your head toward the wall. There are some common issues that come up for these exercises.

Should my low back be totally flat against the wall?

Yes, as flat as possible without hurting your low back. This ensures that you are getting spinal extension from the mid and upper spine.

My upper spine and back of head don't touch the wall.

It's okay to feel frustrated but don't feel too bad. It's just part of the process. As in pilates or any sport/exercise/dance, some moves are just not possible when you first start.

The wall sit removes almost all the physical variables and focuses all your work and attention on the thoracic spine and cervical spine, so it is THE perfect way to start as a beginner. It'll get better over time. 🙂

To increase the mobility in the mid and upper back, using a foam roller on the upper back for upper back extension can also be a big help. And, be warned, it's NOT going to be comfortable, so take your time and know it'll be a process. 🙂

You may also want to try sitting on the floor like this: https://www.youtube.com/watch?v=bFNmyanZR2o. If your head is still off the wall by a lot, just keep working on the head and neck position!

My lower back feels like it's rounding TOO MUCH and is uncomfortable

If you have super stiff, short hamstrings, it might cause you to tuck your tailbone under too much. Bend your knees so you have more freedom in your pelvis and spine. The goal is to keep the spine up against the wall and lined up well. The goal is not a hamstring stretch.

Also, be sure to work on hamstring stretching at least twice a week (and probably more).