Exercise of the Week–Spinal Rotation

This is one of my favorite exercises. It is a great way to wake up in the morning. Here’s how you do it:

  • Lie on your left side with you head on a small pillow, your legs in table top, and both arms extended in front of your chest. Make sure your spine is neutral and your hips are stacked one on top of the other.
  • Inhale: Lift your right arm (the top one) up toward the ceiling.
  • Exhale: Continue moving your right arm, twisting your torso from the ribcage. Try not to let you hips come with you by imagining your knees are cemented to the floor.
  • Inhale: Reach your arms further apart from each other, while you take a deep breath into the sides of your ribcage
  • Exhale: Pull your belly button to your spine and then rotate back to your starting position, bringing your hands back together.
  • Repeat 3-5 times this side.
  • Flip onto your right sides and assume the same position.
  • Inhale: Lift your left arm (the top one) up toward the ceiling.
  • Exhale: Continue moving your left arm, twisting your torso from the ribcage. Try not to let you hips come with you by imagining your knees are cemented to the floor.
  • Inhale: Reach your arms further apart from each other, while you take a deep breath into the sides of your ribcage
  • Exhale: Pull your belly button to your spine and then rotate back to your starting position, bringing your hands back together.

Notes: When you rotate, try to keep your belly button to the spine and the kegel lifted. It is easier to focus on this during an exhale, so remember to re-engage the muscles on each exhale. Also allow your neck to move with the spinal twist. You should keep your gaze on the hand that is moving. To add variety, instead of rotating back after one breath, stay with the arms extended and the spine rotated for up to five breaths and then return to your starting position. Let it feel good and enjoy the stretch!

2017-09-12T19:32:51+00:00

About the Author:

Maggie Downie
Thank you for giving your time to stop and read my blog. I hope it encourages you to keep moving. Move and the body will be happier. And when you're moving you can hike, run, swim in Jell-O, race over non-Newtonian fluids, travel the world or build igloos--if that's your thing. If not, you can watch me do it. This is just a spot to try and feel good about life.

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