Spine twist pilates to unwind: Seated spinal rotations to unlock your back – Mondays with Margot Pilates & Movement
This exercise strengthens and lengthens muscles all around your midriff. Make sure you keep a stable base and take your time as you turn side to side.
Steps
• Sit upright and place your legs on the floor in a diamond shape.
• Lift your left arm to a 90º angle in front of you and turn your palm to face right.
• Begin turning head and torso right. Use your left arm to push the air as you rotate.
• Keep both sitting bones (ischial tuberosities) evenly weighted as you twist, and place your right hand on the floor slightly behind you to encourage the twisting action through your torso.
Reps
12-15 reps each direction
Alternate the motion left and right or to one side only and then the other.
Sensations and modifications
• It is not uncommon to feel very little when you do this exercise. Stick with it and pay attention to the turning action of your spine. Imagine it like a spiralling barber pole and feel for muscles contracting and lengthening around your midriff and upper back.
• If you feel tension building at the top of your shoulders, cross your arms over your chest instead of pushing the air.
• Do this exercise in a chair if sitting on the floor with diamond legs is uncomfortable.
—
About Margot McKinnon, M.Ed., Certified Pilates Method Alliance Teacher
Body Harmonics Founder & Director of Education
—
Join the Body Harmonics community—get free insights and inspiration
♥ Subscribe to Body Harmonics TV on YouTube: https://www.youtube.com/user/BodyHarmonicsTV
♥ Stream full-length workout videos: https://digital.bodyharmonics.com/
♥ Become a Pilates & Movement teacher/instructor: https://www.bodyharmonics.com/
♥ INSTAGRAM: https://www.instagram.com/bodyharmonics/
♥ FACEBOOK: https://www.facebook.com/BodyHarmonicsPilates
—
DISCLAIMER
Not all exercise is suitable for everyone. Before doing this or any Body Harmonics Pilates Inc. exercise programs, it is recommended that you consult a physician. Body Harmonics Pilates Inc., its employees, affiliates, participants, producers, distributors and anyone else affiliated with Body Harmonics Pilates Inc. videos disclaim any liability or loss arising out of, or in connection with, the exercises or instructions contained in any/all of its programs. If, when doing Body Harmonics Pilates Inc. programs, you feel pain or discomfort, DO NOT CONTINUE, and seek immediate medical assistance.
All videos and content on Body Harmonics TV copyright 2018 Body Harmonics Pilates Inc.
Body Harmonics, Pilates & Movement and BH Shoptalk are trademarks or registered trademarks of Body Harmonics Pilates Inc.
source
