Getting the Most Out of Seated Rotation

So, rotation.  Exercises that utilize rotation in a seated position – Mermaid, Spine Twist, Saw – are great exercises to engage not only the waistline, but the entire oblique chain while at the same time increasing spinal mobility and improving posture.  With such desirable and beneficial potential, it’d be nice to know we’re getting the most out of it.

This breathing cue is the KEY to getting maximum rotation.  Begin by having the client take a deep inhale in the starting position.  As they move into the rotation, the client should exhale fully, ending the breath as they reach the furthest rotated state they can manage.  Ask him or her to take a very shallow inhale here and forcefully exhale the air – expelling every last teensy bit of air from the lungs.  This will create the space for just a smidge more rotation.  Then inhale to unwind back to the starting position.

Once the client has nailed the breathing, reinforce the movement with this visual: imagine that the spine, and the entire trunk, is a wet towel.  Now, as you rotate, you are wringing out the last bit of water from the towel.  That last breath out is the last drop of water from the towel.

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