Seated Twist in chair:
Week Four - Four Weeks to a Strong Back
April 3, 2005
This week the back series focuses on twisting poses. When the body moves in a twisting or rotational position it benefits the spine, hips and shoulders, breathing capacity and visceral system. Your range of motion will increase supporting the 45-degree hip angle and the 90-degree shoulder turn angle at the top of the back swing, provide better posture and a more consistent, repeatable swing path. Endurance increases and almost instantly the muscles become more pliable alleviating back pain. When you are pain free your body moves with effortlessly and you hit the ball without fear of impending pain. Effortless power!
As always, begin with the warm-up sequence from week one. On all these poses center your attention on the following:
Here we go!
Seated Twist in chair:
Sit up as straight as possible on the edge of a chair, pull the navel toward the spine, lifting the ribcage, exhale and twist. Slightly release the pose but not fully, inhale and repeat. Do this twist five times on the right and then switch sides. Note: this is a great pose to do in the office or when you travel. If you see me on an airplane I can assure you I am doing this pose!
Eagle Twist:
On your back, place your arms perpendicular to the body, palms facing up, and knees close to the gluts. Cross the right leg over the left. Inhale, bringing legs slightly to the left, hold for a count of five and exhale as you move deeper into the pose. Hold that position and repeat. Move deeper into the pose with each exhalation. After five repetitions, switch sides.
Seated Twist:
Sitting up as tall as possible, cross the right leg over the straight left leg, right foot remains flat on the floor. Place the right hand up against the gluts as additional support for a straight spine. Inhale, sitting up as tall as possible, bringing the left arm on the outside of the right knee. Exhale and increase the twist. Repeat five times and switch sides.
Alligator Twist:
On your back, arms perpendicular to the body, legs straight. Bring the left foot to the right knee.
Inhale and twist to the right, exhale and let your body move deeper into the pose. Keep the right shoulder on the floor. Hold for a slow count of five and switch sides.
Post-Round Twist:
Studies prove that it is extremely effective to stretch at night before going to sleep because the body has the most opportunity for healing during sleep. This pose should be done at night.
On your back bring the arms perpendicular to the body. Heels come to the gluts and then allow the legs to fall to the left. Place towels under the knees as shown to protect the low back if the knees do not touch the floor. Keep the right shoulder on the floor. Hold for a few minutes and slowly switch sides.
Always finish any twisting series of poses with a “counter pose.” Bring the knees into chest as in the warm up sequence.
Print out the four-week 'Total Back Series' and do the exercises a minimum of three days a week.