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Spine Twist L1 - Pilates

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Spine Twist L1

                                                                                                                      
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 down with your legs crossed (alternative could be soles of feet together, knees bent) and spine as close to neutral as possible.
  • 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