Start in a seated position. On one side of your body, place your hand on the same side down on the mat below or slightly above shoulder level, slightly bend your knees and keep your thighs together but split your lower legs so top foot is in front.
Maintain a neutral spine
Engage your T-zone
To prepare for the exercise, lift your hips and legs up off the mat with your top arm straight up.
Take your free arm and thread it through in front and underneath you while you rotate your shoulders, ribcage and pelvis toward the floor. Keep your hips high.
Rotate back to the start position.
Exhale to rotate forward, inhale to rotate back.
This is an advanced exercise and it is not recommended if you have lower back or shoulder issues.
Isolate rotation individually for each part of your body: shoulders first, then ribcage, then pelvis. Reverse to rotate back.
Both legs must be fully extended at all times.
The front of your body should be fully facing forward with your hips and shoulders square to the front. Open your chest up when rotating back to the start position. Do not drop your hips.
The closer your feet are to each other, the harder the exercise will be. A wider base of support is easier.
3 sets of 5-8 repetitions each side of the body.
20 seconds rest in between sets, alternate sides or 3 sets in a row per side (advanced)
You can hold the forward rotated position for 5 seconds to advance the exercise and/or bring your feet closer together or fully place your top foot on top of the bottom foot.
Twister Demonstration Video
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