Objectives
- Aids spinal alignment and mobility.
- Reduces Sympathetic Tone (Fight or Flight).
Targeted Muscles
- Para Spinal Muscles
- Waist Musculature
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How to Perform
| 1 | Begin by sitting on a chair facing forward. |
| 2 | Inhale, extend the spine by pretending a string is pulling the back of your head up towards the ceiling. |
| 3 | Exhale take your right hand to your left knee and twist, looking over your left shoulder. Ensure a tall and straight spine is maintained. |
| 4 | With each inhale, lengthen the spine and with each exhale deepen into the rotation. |
| 5 | Repeat till end range is reached. |
| 6 | Repeat on other side. |
Common Challenges
- It’s common to loose a lengthened spine when doing this stretch. Ensure with each inhale to lengthen the spine. When you exhale, ensure you don’t round the upper spine.
| Load | Sets | Reps | Tempo | Rest |
|---|---|---|---|---|
| n/a | 1 | 5 Breaths | Inhale Extend the spine: Exhale Twist further each breath | n/a |