I’ve learned that a Soft Life not only depends on being flexible and open to all of life’s seasons (super challenging for me) but also requires being highly disciplined in mind and body.
Hours spent sitting or working at a screen create what I call “computer hunchback,” closing my posture and restricting my breathing. This directly impacts my energy, overall well-being, and mindset. The solution is simple, effective, and requires consistency: Thoracic Band Pulls. I use this exercise not just to open my spine, but to intentionally open my chest and shift my energy.
I actively use the band tension to stretch and lengthen my upper back into extension. This drill requires focus and slow, deliberate action. Great for diving into the mind-body connection.
All-in-One: Front and Backline Drill
These Thoracic Band Pulls are super taxing, but fun! They work the entire front and back line of my body and quickly elevate my heart rate. This drill is excellent for improving mobility and creating stability in my shoulders, lats, triceps, chest, and hips. It’s also great for improving posture and my upper-back position for squat work, as it strengthens the glutes and hamstrings.
Movement Pointers
Resistance: Use a strong, moderate-to-strong resistance band (I use 60lbs in the demo)
Warm-up: Before moving into position, thoroughly warm up your shoulders, elbows, and wrists
Tempo: Avoid yanking or rebounding against the band
The Curl: The movement should feel more like a curl backward and up toward the ceiling, leading with your hands, head, upper back, and abs. Your lower back should gently follow, but not arch up—this is not a lower back exercise; it’s an upper back movement
Lower Body: Press your hips into the ground while contracting your glutes and hamstrings. Your hamstrings may cramp a little until they get used to the movement
Progression: Always work within your range, progressing smoothly and deliberately. As you become used to the movement, attempt to hold the top position for a 5-count breath. You may breathe hard until you build up endurance
Addressing Restriction: If you don’t yet have the range in your shoulders, or if your lats, chest, and triceps are tight, you might find it difficult to get the full range stretch. In the video, I practice a deep front-line stretch, which is a good lat stretch to help with overhead movements.
I emphasize: Always work within your range and use slow, controlled movement at all times.
3 Core Protocols I Use for Posture and Energy
I Use Tension to Fight the Slouch Habit. I make a weekly commitment to thoracic extension. I use the resistance of the band to actively pull my shoulder blades back and down; this opens my chest. I feel the extension between my shoulder blades and mid back, not in my lower back.
I Treat Posture as Energy Work. I view my closed posture as an energetic and emotional habit of protecting myself. When I perform the pull, I consciously breathe into the stretch and mentally affirm that I am opening my heart and releasing stored emotional weight or stiffness. I use the physical opening to facilitate emotional openness, allowing my energy to circulate freely instead of stagnating.
I Listen to My Body’s Immediate Feedback. The resistance band acts as immediate feedback on my form. If I feel the pull or compensation in my lower back, I know I’m not using correct form, and I reset immediately. I focus on isolating the movement to the mid back only. This discipline of physical integrity in my training translates directly for me into mental integrity and self-awareness outside the gym.
3 Self-Coach Takeaways
Opening the chest physically also opens emotional capacity
Consistency in small mobility drills is the discipline that preserves my energy
My posture is a direct reflection of my mindset, and I have the power to change both.
Self-Coach Elevate Question of the Day:
What is the specific physical cue (e.g., “squeeze the shoulder blades back and down,” “chest up”) I will focus on today to combat the sedentary habits that steal my energy?
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Until next time.
Bianca is an accomplished creative professional and the director and founder of STEBIAN.com, specializing in video presentation coaching, video production, and on-camera direction for business owners and thought-leaders worldwide. With extensive experience across television, film, voiceover, modeling, and corporate media. Bianca has booked lead and support roles in TV commercials, short films, television soaps, music videos, and corporate productions, working with award-winning directors and major brands. Bianca is also a seasoned voice artist, having led radio commercials, and a published fitness and lifestyle model featured on magazine covers, billboards, and national campaigns. She has represented fashion houses on the runway and in print, and is a passionate advocate for health, fitness, and social causes supporting women and youth at risk. She is exclusively represented by RBA Management.
Disclaimer: This content is For Educational and Informational Purposes Only. Not intended to diagnose, treat, cure, or prevent any condition, disease, or illness. Not a Substitute for or to replace Medical Advice. Consult Your Physician or Health Care Provider anytime you plan to make changes to your diet, eating, or exercise patterns. No Affiliation to any products mentioned or used in this content.