To strengthen the core and oblique abdominals, whilst maintaining a neutral spine with good posture and good use of scapula stability
Sit upright with legs straight and adducted together. The arms are outstretched out to the sides at shoulder height
Inhale - To prepare and lengthen the body tall
Exhale - Engage the core abdominals and twist the body to the right, maintaining a neutral spine
Inhale - To return to the start position and repeat to the opposite side.
Core abdominals, obliques, scapula stabilisers, deltoids
Ensure the spine stays long
Avoid any hiking of the ears towards the shoulders and ensure that both shoulders are of equal level and height
Ensure the legs and feet stay aligned to prevent the legs or feet rolling in or out or one foot to move forward in front of the other
Try not to lean forwards or backwards when twisting
Ensure the twist initiates from the “steering wheel” (i.e. ribcage) using the oblique abdominals and not from moving the arms or head
Maintain equal pressure through both sit bones
Maintain length in both sides of the waist
The arms should form a straight line, which should be maintained throughout the twist. Do not allow one arm to lead and therefore lose the alignment
Variation One (Adaptation)
If hamstrings or lower back are tight, then a small cushion may be placed under the buttocks to make it easier or bend the knees as necessary.
A lovely exercise for spinal articulation to open the back of the body and assist in coordination
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