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Pre-Pilates: Spinal Mobility & Strengthening – Spine Twist Seated

 

 

Foundations: Spinal Mobility & Strengthening

Quick Intro: Seated Twist

 

What’s it good for? โ 

๐ŸŒŸย  Increases ribcage & spinal rotation.
๐ŸŒŸย  Increases ribcage capacity.
๐ŸŒŸย  Teaches us to separate rotation from side bending.
๐ŸŒŸย  Teaches us to sit up on our sit bones in preparation for seated exercises.

 

 

A quick “how to”…

Seated Twist

๐ŸŒŸ You can in a kneeling position, legs crossed or with your legs straight out ahead of you, feet mat width apart.
๐ŸŒŸ If you can’t manage any of these positions, sit on a slightly raised block – such as a Yoga block.
๐ŸŒŸ Place your fists together and press them into your sternum.
๐ŸŒŸ Rotate to one side and rotate to the other.
๐ŸŒŸ Try Single Lung Breathing into the side you’re rotating towards.

Hints & Tips:

๐ŸŒŸ Inhale to rotate and exhale to return to centre.
๐ŸŒŸ Imagine a cord lifting your spine up as you rotate.
๐ŸŒŸ Grow tall and taller as your rotate.
๐ŸŒŸ As you grow familiar with the sensation of rotating without any side bending, try the exercise with your arms in the “genie position” or outstretched at shoulder height.

Any Questions?

Ask away – I love to help!ย  Click here for the Contact Page ๐Ÿ™‚ – or leave a comment at the bottom of the post – see you there…

Miguel ๐Ÿ™‚

 

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