Spine Twist
Intermediate (4/10)Mat
Position: SeatedEnergy: 4/10~60s
Cueing
Grow tall through the spine; rotate from the ribcage; exhale and twist twice; keep hips stable.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
External Obliques
Secondary Muscles
Internal ObliquesTransverse Abdominis
Regressions
Sit on a block; bend knees slightly; reduce twist range.
Progressions
Deepen the twist with a pulse; hold the twist for a breath; maintain extreme axial elongation.
Common Errors
Collapsing the waist; shoulders lifting; hips shifting.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
