Objectives

  • Aids spinal alignment and mobility.
  • Reduces Sympathetic Tone (Fight or Flight).

Targeted Muscles

  • Para Spinal Muscles
  • Waist Musculature

How to Perform

1Begin by sitting on a chair facing forward.
2Inhale, extend the spine by pretending a string is pulling the back of your head up towards the ceiling.
3Exhale take your right hand to your left knee and twist, looking over your left shoulder. Ensure a tall and straight spine is maintained.
4With each inhale, lengthen the spine and with each exhale deepen into the rotation.
5Repeat till end range is reached.
6Repeat 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

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