After years of competitive bike racing—15 to be exact—my body developed some deeply ingrained postural habits. I spent countless hours hunched over handlebars, arms down, head up, locked in a fixed position. Over time, the muscles in my upper back and neck started to feel like a strap—stiff, unmoving, and deeply uncomfortable. It wasn’t until I discovered and refined the Full Spine Curl that I was finally able to start unwinding those chronic patterns and reclaim healthy movement.
This stretch has become one of my go-to tools—not just for my patients, but for myself. And here’s why.
Why the Full Spine Curl Works So Well
The area between your shoulder blades and along your ribcage is one of the hardest regions of the body to release. It’s a complex stack of muscles, layers upon layers, working together (and sometimes against each other) to maintain posture. Whether you’re slouching at a desk or trying to “stand up straight,” these muscles can become overly engaged and lose their ability to relax.
What makes this stretch so effective is that it links up the entire length of the spine, from the base all the way to the neck. You’re not just working a single segment—you’re creating tension across the full spinal pathway, and then using subtle variations in movement to target the adjacent muscles that often get overlooked. Think of it as flossing between your spinal muscles.
This is also a fascial stretch, which means you’re working between the layers—not just from one end of a muscle to the other. It often brings out that “burning” or “juicy” sensation in spots that haven’t released in years. That’s a good thing. But go slow. Ease into it. Your body needs time to unwind, and this isn’t a stretch you want to muscle through.
Resetting Your Posture Muscles
One of the most common complaints I hear from patients is that persistent tight spot between the shoulder blades. Often, people assume it’s a neck issue—and while the neck can be involved, the real source of tension is usually farther down the spine. The Full Spine Curl helps reset your postural muscles, those long muscles that run parallel to your spine and hold you upright all day.
If you only curl your back forward in a straight line, you’re missing the muscles that fan off to the sides. That’s why we incorporate bending and subtle directional changes. The upper back isn’t just a straight path—it’s a web of movement.
It’s also worth noting: if you never take your spine through its full range of motion, you’ll start to lose that range altogether. End-range loading—gently taking a joint to its full capacity—helps maintain healthy, mobile joints. Without it, you’re more prone to stiffness, injury, and chronic pain.
Who Should Be Doing This Stretch?
Honestly? Almost everyone. But especially:
- People who work at a desk or computer
- Those with neck or upper back pain
- Anyone with a history of whiplash, car accidents, or sports injuries
- Folks who feel “locked up” in their mid-back and aren’t sure why
I’ve seen this stretch make big improvements in a short time—especially in people who’ve been stuck in a postural rut for years. And if you’re dealing with stiffness on one side more than the other (which is incredibly common), this stretch can be an excellent diagnostic tool. If it lights up the area that always bothers you—that’s a sign you’ve found the right spot.
Accessibility and Modifications
Not everyone can sit cross-legged on the floor comfortably, and that’s totally okay. If mobility is a limiting factor, I recommend starting with the chair version. If you can sit cross-legged but need support, try the couch version, using yoga blocks or pillows under your legs. The goal is to get your spine into position without having to fight the rest of your body.
Once you’re in position, take your time. I usually recommend slow, continuous movement for a few minutes—up to five or ten. These postural muscles have often been holding tension for years, and they need time to let go.
Final Thoughts
The Full Spine Curl isn’t a quick fix—it’s a reset. For me personally, it’s been one of the only stretches that’s truly helped open up my upper back after years of chronic tension. It gave my body permission to let go in ways I didn’t even realize possible.
So if you’ve been feeling stuck, tight, or in pain between the shoulder blades—or you just want to move and feel better—give this stretch a try. And if you’ve done it a few times without any improvement, that might be a sign it’s time to come into one of our clinics and get things checked out more thoroughly. Sometimes the problem is deeper than what a stretch can reach on its own.
But for most people, this one’s a game changer.
Seth