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Spine Twist - Fitball

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Spine Twist Exercise Ball                                                                                                                                
P
rimary Movers:

Obliques, Erector Spinae

Stabiliser Muscles:

Tranverse Abdominals, Lumbar Multifidus, Obliques, Rotator Cuff
Level of Difficulty:  (2/10) 

 scale 2

Frequency:
 8-10 Repetitions on each side
 


Instructions

  • This exercise mobilises the thoracic spine (mid section). 
  • Sit yourself on the ball so that your feet are directly below your knees and your back is upight. 
  • The feet should be shoulder width apart 
  • Engage pelvic floor and TVA muscles. 
  • Place your hands and fingers together and place your thumbs on your sternum and you index finger under the chin. 
  • Keep your elbows out to the side. Inhale to prepare, as you exhale rotate the torso around to the side moving your upper body, arms and head at the same time. 
  • Inhale, and then exhale to return to the starting position 


Teaching Points

  • Keep your posture upright with your shoulders back 
  • Maintain neutral spine 
  • Ensure the head moves with the chest 
  • As you inhale avoid the shoulders lifting 
  • Keep lower body still