We'll continue using the setting of the shoulders to explore the integration of the thoracic spine or upper back. This area of the body is the least flexible and also the least sensitive. However the integration in the upper back is an important component in "good posture" and supports and the opening of the chest. You can review this region of the spine by looking at the --Anatomy Of The Spine page.

When we set the shoulders we also begin integrating the upper back into our posture. By moving the shoulders underneath the ears we also broaden the collar bones and move the shoulder blades towards the spine. When done correctly, we can think of the tips of the shoulder blades supporting the base of the heart as the chest lifts and opens.

Take a look at the diagrams below for a visual understanding of the upper back and shoulders.

It is not uncommon to over effort these movements when learning how to open the chest and shoulders. There is no need to be militaristic about this action; practice the "less is more" principle here. Rather than a concerted effort, we use the breath to shift the upper chest open. Keep the gaze soft in order to keep the mind calm while practicing this movement. If you feel the urge to shout "Yes, sir!" at any point while opening the chest it is a good indication that you are over-efforting this movement.