Spinal Extension: The Move Your Back Has Been Missing

By Terri Lively

If you spend any part of your day sitting, driving, typing, or looking at your phone, your spine is often gently rounded forward. Hours of that add up.

Spinal extension is the opposite motion — the ability to arch backward gently. Think: reaching overhead, looking up at the sky, pressing into Cobra, or standing tall, even after you’ve been folded over a desk all day.

Why Increasing Spinal Extension Helps

It counters desk posture.
The Mayo Clinic notes that prolonged sitting can contribute to stiffness and back discomfort and recommends regular movement and posture changes (“Back Exercises”). Extension is the built-in antidote to hours of forward rounding.

It can ease certain low back discomfort patterns.
The Cleveland Clinic describes extension movements, such as prone press-ups, as commonly used in physical therapy to reduce stiffness and, for some people, relieve symptoms aggravated by sitting (“Cat-Cow Stretch”).

It restores mobility where most adults lose it first.
Most people lose extension in the thoracic (mid-back) spine. When that area stops moving, the neck and low back try to take over—and they usually complain about it (“Thoracic Kyphosis and Mobility”).

It improves posture without forcing it.
Instead of “sit up straight” with tension, extension work gives your spine the mobility that makes upright posture feel natural again.

What Happens When You Lose Spinal Extension

This loss usually shows up as:

• Feeling stiff when you stand up after sitting

• Neck strain from looking up with your neck instead of your mid-back

• Low back tightness after desk work or driving

• Rounded shoulders that feel hard to correct

• Discomfort reaching overhead

• A sense that your back just feels “stuck.”

Research on thoracic mobility shows a link between reduced mid-back extension and higher reports of neck and back discomfort (Katzman et al.). When the mid-back won’t extend, something else takes the load.

That’s the bad news. But I also have great news: You don’t need to do dramatic backbends to fix it. There are plenty of simple ways to increase or bring back your spinal extension. You need frequent, gentle reminders that the extension exists (“How to Improve Flexibility”).

Prone press-ups (McKenzie style)
Lie on your stomach and press your chest up while your hips stay down. This move is a classic extension drill referenced by the Cleveland Clinic for spinal mobility.

Cobra or Sphinx pose
A controlled way to open the front of the body while encouraging spinal extension.

Thoracic extension over a foam roller
Targets the mid-back—the area most people are restricted.

Wall angels
Encourages thoracic extension while improving shoulder mobility and posture.

Glute bridges
Strong hips support safe extension and keep you from jamming into your lower back.

Hourly reach break
Stand up, reach overhead, gently look up, take a breath. Mayo Clinic emphasizes avoiding prolonged sitting for back health (“Stretching: Focus on Flexibility”).

Stretch the front of the body
Tight hip flexors, abs, and chest muscles can all limit extension. Open the front, and the extension gets easier.

Extension should feel like the front of your body opening, not your lower back crunching (Middleditch and Oliver). Think: long and open, not lean back and jam.*

If extension causes sharp pain, tingling down a leg, pinching, or dizziness, pause and get guidance from a clinician or PT.

If you take one thing away from this article, let it be this:  you don’t need to perform extreme movements to improve spinal extension. Simple, gentle exercises and frequent reminders to move—like prone press-ups, yoga poses, foam rolling, stretches, and hourly reach breaks—can enhance your spinal mobility and overall back health.

Best of all, you get a spine that remembers how to extend. And remember… a spine that remembers how to extend feels less stiff, less cranky, and a lot more cooperative in everyday life.

* Always prioritize movements that feel open and safe, and consult a professional if you experience pain or discomfort.

Sources:

“Back Exercises: Back Strengthening Exercises.” Mayo Clinic, Mayo Foundation for Medical Education and Research,www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/back-pain/art-20546859.

“Cat-Cow Stretch: How to Do It and Why It Helps Your Spine.” Cleveland Clinic, Cleveland Clinic,
health.clevelandclinic.org/cat-cow-stretch/.

“How to Improve Flexibility and Why It’s Important.” Cleveland Clinic, Cleveland Clinic,
health.clevelandclinic.org/how-to-improve-flexibility-and-benefits/.

“Stretching: Focus on Flexibility.” Mayo Clinic, Mayo Foundation for Medical Education and Research,www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931.

Katzman, Wendy B., et al. “Thoracic Kyphosis and Mobility: Associations with Pain and Function.” Journal of Back and Musculoskeletal Rehabilitation, vol. 35, no. 4, 2022, pp. 827–836.
pubmed.ncbi.nlm.nih.gov/35864477/.

Middleditch, Alison, and Thomas Oliver. “Functional Anatomy of the Thoracic Spine and Its Role in Movement and Pain.” Journal of Orthopaedic & Sports Physical Therapy, vol. 45, no. 9, 2015, pp. 693–704.
pubmed.ncbi.nlm.nih.gov/25557663/.

Sahrmann, Shirley. “Movement System Impairment Syndromes of the Lumbar Spine.” PM&R KnowledgeNow, American Academy of Physical Medicine and Rehabilitation,
now.aapmr.org/movement-system-impairment-syndromes-of-the-lumbar-spine/.

“The Importance of Thoracic Spine Mobility for Musculoskeletal Health.” National Institutes of Health – PMC, U.S. National Library of Medicine,www.ncbi.nlm.nih.gov/pmc/articles/PMC9487940/.

April Featured Member: Bruce Le

Meet Bruce Le—one of our most positive, dedicated, and uplifting members in the RoughFit Run Club!

Bruce has been part of the RF community since 2021, after being introduced by his friend Hieu Vu. Outside of fitness, he works as a funder for a private lender, but if you really want to know Bruce, just know this: he loves to eat, dance, and bring good energy wherever he goes (and yes—he’s got some impressive Zumba moves 💃).

From day one, Bruce has embodied what RF is all about. In his very first class, he surprised himself by running 6 miles—even though he had never run more than 3–4 miles before. That moment set the tone for what’s been an incredible journey ever since.

What keeps Bruce coming back? The community. He thrives on running with his RF friends, learning, staying motivated, and pushing each other to get faster and stronger together. And he gives that same energy right back—Bruce is often our unofficial group photographer, always capturing moments from class, cheering people on, and lifting others up.

Since joining RF, Bruce has experienced major physical and mental growth. He’s stronger, happier, and running farther than he ever imagined. His accomplishments speak for themselves—he’s completed three marathons and continues to improve each time:

• 🏃‍♂️ First Marathon: 4:10

• 🏃‍♂️ Second Marathon: 4:05

• 🏃‍♂️ Third Marathon: 3:45

…and he’s just getting started. If you’ve run with Bruce, you know he’s fast—and only getting faster.

When asked what advice he’d give to new members, Bruce keeps it simple:
“Keep coming to class and do what you can.”

He also encourages everyone to get involved: join RF challenges, sign up for races, train hard, and stay consistent.

Above all, Bruce is one of the kindest people you’ll meet. He loves cheering everyone on, celebrating others’ wins, and bringing joy to every workout.

We’re lucky to have you, Bruce—your energy, dedication, and positivity make RF better every day 💙

Stronger Because of Each Other

By Terri Lively

If you were at the banquet, you probably remember Jenni’s talk, “Stronger Together.”

If you weren’t there, don’t worry, you’ve been living it all year. What Jenni talked about isn’t only a theme for 2026. It’s what happens here every day, whether we stop to think about it or not.

We are not meant do hard things alone, and this is hard both physically and mentally. For example, we have to decide to show up when we don’t feel like it, or when we have knee/shoulder/back pain, or after working an 8+ hour day. That’s not only willpower or discipline, it’s also community.

Another part of Jenni’s talk that stuck with me was the idea of gratitude as a skill, something you practice that changes how your brain handles hard things. It’s a great point. Yes, we train our bodies here every day, but we’re also training our minds. By showing up when we don’t feel like it, encouraging someone next to us, and/or laughing mid-workout because if we don’t, we might cry, we are building resilience. We are also building the kind of mental strength that carries into the rest of your life.

As Jenni said, life is hard, growth is hard, and none of us is designed to do that by ourselves. We need people who notice when we’re missing. People who challenge us. People who pull us back in when we start drifting.

In other words, we need our RoughFit people.

We all have bad days where we fall off track. That’s part of being human. RoughFit kicks in here for us. When one of us falls, someone else is there to lift them; not with a lecture, but something simple like, “See you tomorrow!”

So, RoughFit isn’t only where you come to burn calories and stay fit. It’s where you come to be reminded who you are when you forget a little. It’s where you come to reset, not quit. It’s where you come to be around people who want you to be healthy, confident, strong, and capable.

However, your presence is a gift, too. You are also the reason someone else keeps showing up and feels welcomed. You being here is why this feels like a family, not a fitness class.

So, as we move into this Stronger Together year, let’s keep being that kind of community. Think of one person in your life who would be better, healthier, and happier if they had what you have here and invite them. Not because they need a workout, but because they need a community—and none of us are supposed to do this alone.

March Featured Member: Andy Kratzert

If you've ever heard a perfectly timed dry joke during class or seen someone quietly getting the work done, you've probably met Andy.

Andy Kratzert brings humor, curiosity, and steady consistency to the RoughFit community. He is half of the 2025 Power Couple with his wife, Viria. Andy and Viria joined RoughFit about a year ago after spotting the sign at Citrus Ranch Park. He jokes that it only took them four months to remember to sign up for the trial. Having previously participated in outdoor fitness while living in Texas, they were drawn to the energy and accountability of training outside. After finally signing up for a trial week, they quickly felt at home.

Born in Downey and raised in Fullerton, Andy attended UC Irvine, where he majored in Computer Science. He has worked as a software developer since the early 1990s. During college, Andy became a Christian and developed a deep interest in theology, biblical prophecy, and Eschatology (the study of end times), a passion that continues today. Andy's favorite teacher was Chuck Missler, the world's best-known Bible instructor and a prominent speaker on Bible prophecy.

He and Viria were married in Costa Rica 17 years ago and even lived there for a couple of years, owning and operating a small coffee shop that Andy jokes "had no customers." The experience deepened their love of travel, with Israel standing out as Andy's favorite destination for its history and significance.

Outside of work, Andy enjoys skiing, kayaking, paddleboarding, and volleyball— although he admits he seldom does any of them. He also enjoys biking, which he does get to do occasionally.

What Andy appreciates most about RoughFit is the creativity and variety of the workouts. While he has equipment at home, the programming challenges him in ways he wouldn't create on his own. He's especially noticed improvements in his core strength, which has supported his overall fitness and daily movement.

Andy's broader health journey includes losing about 40 pounds over a six-to-eight-month period — a milestone that reflects his commitment to consistency and long-term health.

His advice for anyone considering joining RoughFit is simple and practical: prepare in advance.

"Put all the stuff you need in your car so you can just get up and go.  Wake up early enough to have some coffee.  Get a nice thick mat; the paper-thin ones are terrible."

We're so grateful to have Andy as part of the RoughFit family. His steady effort, thoughtful perspective, and low-key humor make early mornings better for all of us. We love watching him grow stronger each week and can't wait to see what he tackles next.

February Featured Member Marianne Hales

February’s Featured Member is someone many of you see every morning at 5:45… quietly putting in the work, never asking for attention, and steadily getting stronger week after week—Marianne Hales.

Marianne joined RoughFit in 2019 after a chance New Year’s Day encounter at Peet’s Coffee. She ran into Jodi, Judy, and Stephanie, who had just finished a hike, and encouraged her to try a class. That one conversation brought her to RoughFit, and she’s been a steady part of the 5:45 AM crew for the past seven years.

What keeps Marianne coming back is the structure, the variety, and the community. She also appreciates having a scheduled class to show up for and loves that the workouts are never the same. Her steady dedication and quiet strength create an inspiring example of the value of consistency and resilience.

Like many RoughFit members, those early days weren’t easy. Marianne remembers struggling to finish a “baby loop” when she first started. Now, she can run a “papa loop,” Showing that steady progress is possible—an encouraging reminder for others to keep going.

Waking up for a 5:45 class isn’t always easy, but Marianne says she has never once regretted finishing a workout. Starting her mornings at RoughFit sets the tone for her entire day, helping her feel focused, accomplished, and ready for whatever comes next.

What comes next is a big job and spearheading big family milestones. Marianne, as Creative Director for Behr Paint, manages a busy schedule while staying creatively engaged. At home, she and her husband are navigating the exciting (and slightly chaotic) season of planning two weddings, showing that balancing fitness, career, and family is possible with dedication.

At this year’s banquet, Marianne received the Quiet Conqueror award—a title that couldn’t describe her better. She shows up. She works hard. She improves steadily. And she does it all without fanfare, simply letting her actions speak for themselves.

Her advice for anyone just starting at RoughFit is simple and sincere:

“Just start. Stay consistent. You won’t regret it.”

Marianne, thank you for being such a steady, positive presence in our 5:45 community. Your quiet strength and consistency inspire more people than you probably realize, and we are so grateful you are part of the RoughFit family.

January Featured Member – Mishelle Shaw

We’re thrilled to kick off 2026 by spotlighting one of RoughFit’s longtime, deeply rooted members—Mishelle Shaw!

Mishelle has been staging homes for over 10 years and is also a talented floral designer, blending creativity and beauty into everything she does. When she’s not working, you’ll likely find her staying active—playing pickleball, gardening, or spending meaningful time with her high school girls at church. Movement and connection are clearly at the heart of her life.

Mishelle has been part of the RoughFit family for nearly 19 years. Her long-term commitment inspires pride and appreciation in the community, showing how dedication can shape a meaningful journey.

What keeps Mishelle coming back? The community. Over the years, the people of RoughFit have become like family, emphasizing the importance of connection and support in our shared journey.

Mishelle credits RoughFit with transforming her in unexpected ways. She never saw herself as a long-distance runner—until RoughFit encouraged and supported her through multiple half marathons and even triathlons. One of her most powerful moments came at the finish line of her very first half-marathon.

“I cried when I finished,” she shares. “It was the realization of what I could accomplish when I truly put my mind to something. That was huge for me.”

Her transformation didn’t stop there. Through encouragement and education at RoughFit, Mishelle made major changes to her nutrition—eliminating dairy, sugar, corn, and wheat—and has become a much healthier eater as a result. Her story can inspire others by showing how small, consistent changes can lead to significant health improvements. She describes the encouragement at RF as nonstop, extending far beyond workouts. Whether it’s fitness, nutrition, or life in general, she says the trainers genuinely want everyone to become the best version of themselves.

When asked about favorite RoughFit memories, Mishelle laughs—there are simply too many to choose from. Game days, races, Joshua Tree climbs, field days, mud runs, banquets, bike rides, Tuesday night run class, and even post-workout coffee (or tea) all hold a special place in her heart. These shared experiences fostered her sense of belonging and community, making her feel truly connected to the RoughFit family.

Her advice for anyone new to RoughFit is heartfelt and wise:
“Keep with it—this will literally change your life in more ways than you know. Give yourself grace. Ask lots of questions. Don’t compare your journey to anyone else’s. And remember—form is everything.”

Mishelle sums it up best in her own words:
“I have loved being part of these beautiful trainers’ and clients’ lives and could not imagine my life without you all.”

Mishelle, we are so grateful for your loyalty, your heart, and the example you set for this community. Thank you for nearly two decades of showing up, putting in the work, and being such an important part of the RoughFit family. 💙💪

Consistency Builds Your Engine

By Jenni Bair Johnson

This month at RoughFit, we’re focusing on something simple but powerful: consistency.

Many of you are already hitting the daily movement benchmark that health experts often recommend—10,000 steps per day. That level of daily movement supports overall health and keeps the body functioning the way it was designed to.

So for March, we’re adding a small challenge to build on that habit:

March Challenge

• 10,000 steps per day

• Add a 1-mile run every day

You don’t need to run fast. The goal is to show up and do the mile.

Why Consistency Matters

In exercise physiology, improvements in fitness occur when the body is exposed to repeated stress followed by adaptation over time. One workout rarely produces major change, but consistent movement signals the body to become stronger and more efficient.

Small, consistent efforts lead to long-term improvements in endurance, energy levels, and overall cardiovascular health. In other words, consistency builds habits, and habits build results.

What Happens Inside Your Body When You Do Cardio

When you perform aerobic exercise like walking or running, your body makes immediate adjustments to meet the increased demand for oxygen. The vascular system responds by redistributing blood flow toward working muscles, allowing more oxygen and nutrients to reach the tissues that need them most (Smith & Fernhall, 2023).

At higher exercise intensities, blood flow to skeletal muscle can increase dramatically while the cardiovascular system works to maintain adequate blood pressure and circulation to vital organs (Smith & Fernhall, 2023). These coordinated responses are part of the reason regular aerobic exercise strengthens the entire cardiovascular system.

Why Heart Rate Matters

Walking is a great foundation for daily movement, but it often keeps the heart rate relatively low for many people. To gain the most cardiovascular benefit, it’s important to also work at a higher intensity that challenges the heart and lungs.

A common guideline for endurance training is to exercise at approximately 65–85% of your maximum heart rate. This range allows the cardiovascular system to work hard enough to stimulate improvements in aerobic capacity, blood flow, and oxygen delivery throughout the body.

Adding a 1-mile run to your daily steps is a simple way to elevate your heart rate into this endurance zone. Over time, training in this range helps strengthen the heart, improve circulation, and increase your body’s ability to deliver and use oxygen during activity.

What Happens When You Do It Consistently

Over time, regular aerobic exercise leads to important long-term vascular adaptations. The body becomes more efficient at delivering oxygen and circulating blood. Research shows that chronic aerobic training can improve endothelial function, increase capillary density, reduce vascular resistance, and lower resting blood pressure (basically, your heart gets a lot stronger!!) (Smith & Fernhall, 2023).

Long-term training can also improve arterial health and reduce arterial stiffness, which is associated with lower cardiovascular risk and better circulation (Shaw et al., 2026).

These adaptations mean your heart doesn’t have to work as hard to do the same tasks. Activities like running, hiking, or even everyday movement begin to feel easier because your cardiovascular system has become stronger and more efficient.

Why The Mile Matters

A single mile might seem small, but done every day, it provides a consistent aerobic stimulus that helps strengthen the heart, lungs, and vascular system. Combined with your daily steps, it reinforces the habit of moving regularly while supporting long-term cardiovascular health. And who knows—after a few weeks, that mile might start to feel easy… and you may find yourself going a little farther. 🏃 

Your Goal For March

10,000 steps + 1-mile run - Every day 

Simple habits. Consistent effort. A stronger heart.

Let’s keep moving.

Sources

• Smith, D. L., & Fernhall, B. (2023). Advanced cardiovascular exercise physiology (2nd ed.). Human Kinetics.

• Shaw, I., Mathunjwa, M. L., Black, J., Khanmohammadi, R., Muluvhu, T. C., Brown, G. A., Mukoma, G. G., & Shaw, B. S. (2026). Arterial stiffness adaptations to chronic resistance and aerobic exercise: A systematic review of exercise modalities. Frontiers in Public Health, 13.https://doi.org/10.3389/fpubh.2025.1701763 

Muscle Imbalances: Why You Should Know More About These Performance Underminers

By Terri Lively

Have you ever wondered why some of your muscles are not in as good of shape as others? Or why you struggle with certain movements in class despite working out at the park every morning or evening you can? It could be a muscle imbalance. Today, we examine muscle imbalances and why they can be a big deal for your overall fitness and health. 

What is a Muscle Imbalance?
Muscles have to work together in balance. When one is too weak or strong, there is an imbalance, which can throw everything out of whack.  

There are two main types of muscle imbalances:

1. Body muscular imbalance: In this situation, the muscles on one side of your body are different in size or strength compared to the other side. For example, if one arm is stronger, that could be a muscle imbalance.

2. Joint muscular imbalance: Muscles that work together around the joint should have the proper balance of strength and flexibility to keep the joint moving smoothly. If one is too tight or weak, it affects that movement.[1]

Ignoring these imbalances leads to poor fitness outcomes. Even worse than decreased results, muscle imbalances often lead to injury.  

How Can I Fix it? 

A muscle imbalance doesn’t have to be permanent. Even better, your commitment to comprehensive fitness with RoughFit means you can address it every time you come to class. 

You can incorporate several strategies in your workout routine to address and prevent muscle imbalances. Start by foam rolling the overused muscle to release tension. Follow up with static stretching of the same muscles for at least 30 seconds to increase their length.  Next, retrain the body and build up the weak muscles with dynamic exercises. These exercises should help align the body properly, improve posture, reduce pain, and prevent injury. [2] 

Practice Unilateral Exercises for Body Muscular Imbalances:

• Swap bilateral exercises with unilateral ones (like single-arm rows or single-leg squats) to even out your strength on both sides.

• Begin your reps on the weaker side before you get tired to ensure proper technique and focus.

• Consider performing extra reps or sets on the weaker side for a few weeks to help close the strength gap.

• Adjust the weight or intensity on the weaker side to match your strength level and achieve your rep goal.[3] 

Follow a Well-Rounded Training Program for Joint Muscular Imbalances

• Incorporate a comprehensive strength training program that targets all major muscle groups on your body's front and back sides.

• Ensure balance by working opposing muscle groups equally, such as quads and hamstrings, or chest and back.

• Include exercises that cover key movement patterns, such as squats, lunges, hip hinges, upper-body pushes, and upper-body pulls.

• Consider adding exercises that train muscles in the opposite direction of your primary sport or activity to maintain overall balance and function.[4]

By incorporating these strategies into your workout routine, you can address and prevent muscle imbalances, ensuring optimal strength, performance, and overall health. 

Did you know we offer a specialized video analysis designed to pinpoint and correct imbalances? Book a Video Analysis session now to address any imbalances you may be experiencing

References: 

[1] Frothingham, Scott. “Muscle Imbalance: Causes, Treatment, and Prevention.” Healthline, Healthline Media, 27 Feb. 2020, www.healthline.com/health/muscle-imbalance#:~:text=The%20muscles%20on%20each%20side,you%20have%20a%20muscle%20imbalance. Accessed 09 Apr. 2024.

[2] Brianne Novaes, CPT. “Chronic Pain from Muscular Imbalances: How to Exercise Correctly to Avoid Pain.” Registered Dental Hygienists, 2023, www.rdhmag.com/ergonomics/article/14280499/chronic-pain-from-muscular-imbalances-how-to-exercise-correctly-to-avoid-pain. Accessed 09 Apr. 2024.

[3] Falk, Megan. “Muscle Imbalances Can Cause Serious Injuries - Here’s How to Prevent Them.” Shape, 26 Dec. 2022, www.shape.com/muscle-imbalances-causes-risks-prevention-6979856. Accessed 09 Apr. 2024.

[4] Falk, Megan. “Muscle Imbalances Can Cause Serious Injuries - Here’s How to Prevent Them.” Shape, 26 Dec. 2022, www.shape.com/muscle-imbalances-causes-risks-prevention-6979856. Accessed 09 Apr. 2024.