Spine Twist is a relatively simple exercise that requires strength and suppleness through the hips and spine. If the start position is uncomfortable, bend your knees or elevate your hips by sitting on a block. The key is to feel like you can turn your spine side to side without stressing your hips.
Steps
• Sit with legs long in front of you. Keep them together unless it causes stress in your lower back
• Reach arms to a “T”, a little below shoulder height. Keep them in your peripheral vision to help align your ribs and shoulders
• Turn side-to-side focusing on the spiral motion through your spine
• Add a breath (inhale as you turn and exhale as you reverse to centre)
• Add a pulse to each turn for added rotation
Reps
2 sets, 10 cycles each (twist left and right)
Sensations
• Spine twists and pelvis and legs stay stable
• Sitting bones (ischial tuberosities) stay equally planted on the floor as you twist
• Oblique abdominal and deep spinal muscles engage causing you to turn; see if you feel them working contracting and lengthening
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About Margot McKinnon, M.Ed., Certified Pilates Method Alliance Teacher
Body Harmonics Founder & Director of Education
Margot McKinnon founded Body Harmonics in 1998 with the vision of creating a centre for movement and health that is rich in learning, exploration and fun. Passionate about sharing the power of simple movements to unleash natural power, agility and grace, Margot’s knowledge of movement science runs deep. A professional adult educator and comprehensively trained and certified Pilates teacher, Margot’s focus is on making Body Harmonics Pilates & Movement safe, effective and accessible to all!
A sought-after teacher trainer, media personality and presenter, Margot shares her knowledge, experience and advice through her Body Harmonics Pilates & Movement videos, Studios, Teacher Training, Health Clinics and publications, including BH Shoptalk™ — a blog for Pilates, yoga and fitness instructors and enthusiasts.
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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.
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