Bodyweight Lifestyle Approved

Wednesday, 18 January 2017 20:52

Standing trunk rotations

Standing trunk rotation



This is great for flexibility and circulation in the spine and trains the muscle off the torso for rotational activities such as golf.  Four!  Done properly we will be activating the transverse abdominis which acts like a natural built in girdle, trimming the waist line and stabilizing the spine.  We will also work the neck and decompress the shoulder girdle through the elbow and wrist so pay attention!  This is not a heavy exercise but if you stay engaged and use your muscles rather than momentum to rotate, you will get much more benefit.  25 to 50 reps is good.

To get set we will start in standing mountain with arms extended.  Feet are a few inches apart pointing forward with a slight bend in the knee engaging the front and backs of the thighs stabilizing the legs.  Tuck the hips slightly and contract the glutes, work your stomach in and chest ups, think bellybutton to the spine.  Now pull the chin in working tall through the crown of your head.  Drop your shoulders down and wide making sure not to pinch the shoulder blades together, keeping them neutral throughout the exercise.  Reach your arms out to the sides with the “elbow pits” towards the sky extending long from fingertip to fingertip and palms facing down.  Exhale and begin to rotate to the side using only the muscles of the midsection to twist the body.  Keep the hips stable.  Let out all your air and go as far as you can.  Inhale slightly as you return to center and exhale again as you rotate to the other side in one fluid motion.  Try to keep your head facing forward and stay tall.  Repeat for 25 to 50 reps each side.  Movements like this are said to massage the internal organs and help with digestion.              

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