Must do: T-Spine Extension and Mobility

Let’s address some t-spine TLC, specifically, thoracic extension. Whether you are fixing posture (think slouch, rounded shoulders, forward head), recovering from an injury or working on injury prevention, the thoracic spine is something almost everyone needs work on. Give it a little love, and it might also help address shoulder mobility, back pain and/or neck pain.


Here are two thoracic mobility exercises that are aimed to improve extension. I like to work on them 3 times a week:⠀⠀⠀⠀


Peanut thoracic extension: If you don’t have a peanut. Make one. It’s the best thing I’ve ever done for my T-spine. The peanut will put your spine in extension while giving you a nice deep stretch. First, place it under your mid-back, with one peanut on each side of your spine. Slowly lower down, relaxing over the peanut with your arms over your head. Work up and down your spine on each spinal segment. Once you feel comfortable, try holding a light weight in your hand for a little resistance and a deeper stretch. Repeat 20 times.


Wall hang: First, place hands at eye level while posterior tilting your pelvis and tucking your chin in place. Walk your feet back, and start to hang at your waist taking your body through your arms until your chest is parallel to the ground. Make sure to extend only your upper and mid back while keeping abs engaged. You don’t want to extend in your low back, which might be difficult if you have poor thoracic mobility. Hold for a few seconds and breathe. Repeat 20 times.


Try it and let me know what you think!






Must have: Côte d’Azur Hair Refresher (Oribe)

This hair perfume is a must splurge. If you are familiar with Oribe’s signature, heavenly scent, you know it’s the perfect fragrance refresh your hair after a workout. A few sprays go a long way, so I just buy the tiny bottle and throw it in my gym bag to keep my hair always smelling nice.

Buy it here.




Must buy: Wild Twist Bra (Lululemon)

K. So I stumbled across this bra over the weekend (whim purchase) and realized it’s going to make a perfect swim top. The wide straps are super comfortable and I’m digging the front cut out. I plan on wearing with some high waisted bottoms for a super flattering swim look this summer. I stayed TTS in my usual lulu sports bra size (4).

Buy it here.




Must listen: Bebe Rexha – 2 Souls on Fire (feat. Quavo)

So I shazamed this song when it first came out a while ago. I’m not sick of it yet, so that’s saying a lot. Must be OK and still makes my workout playlist this week.

Listen here.




Must Wear (Meets): Asics Women Singlet

I’ve had a few people ask what singlet I prefer to wear for meets (since it’s sooo cute right). Anyway, I have a couple, but always just end up wearing this one by Asics. It’s nothing fancy, but it isn’t too hideous or too tight around the legs. So I think it does the trick. I ordered a small on Amazon.

Get it here.



As always, I’m not paid to review or recommend any of the products listed (just things I like).

That’s it for this week’s musts. Have a great week friends!

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