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Lower back, upper back and neck

Locust: Chest Only

Lifting only the chest strengthens your upper back and spine extensors while your legs stay grounded, keeping the effort focused and the lower back load light.

Stability / Core20 to 60 seconds
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How to do it

  1. 1

    Lie face down with your legs heavy

    Legs stay on the mat throughout, about hip width, tops of the feet down. Keeping them there is what keeps this version light.

  2. 2

    Slide your shoulder blades down your back

    Before anything lifts, draw the shoulders away from your ears. The movement begins as an upper back action, not a push.

  3. 3

    Peel only your chest off the mat

    Head, chest and ribs lift while hips, thighs and toes stay in contact. You can rest your hands under your shoulders for a little support if you want it.

  4. 4

    Keep your gaze down and the lift modest

    Look at the mat so the neck follows the line of the spine. Reduce the lift height whenever the effort starts sliding downwards.

  5. 5

    Hold for 20 to 60 seconds and lower slowly

    Breathe normally through the hold. Come down with control rather than dropping.

What to watch for

The legs or feet quietly lifting off, which turns this straight back into the full version and doubles the work low down. Keep the thighs and toes heavy, and lower the chest if you feel them peeling away.

Ways to adjust it

  • Reduce lift height
  • Hands under shoulders for support
  • Gaze down cue

If this one is too much today

Try the gentler version instead. It asks less of you and does much the same work.

Other ways to do this movement

Every version below is the same movement set up differently, so one of them usually suits. See all Locust Pose versions in one place, ordered from gentlest to strongest.

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

One movement is a start. A session is the thing.

A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.

Start your first session

From the clinically authored Vinys movement library.