4. Spine Twist – 8 reps

Starting position: Sitting right up tall on your sit bones with your legs together and extended out in front, feet are flexed; Arms are extended out to the sides with your palms facing downwards; roll the shoulders down the back and draw the belly button in.

  • INHALE – to prepare
  • EXHALE 3 times as you twist 3 times to one side
    • as you twist to one side:
      • arms stay extended out to the sides as when you started and head stays in line with your spine – head does not move.
      • draw your navel to your spine as you contract your abdominals
      • lift from the head as you twist – get taller
      • make sure your feet stay flexed and together – you should see no movement in the feet.
  • INHALE -return to start position, relax the shoulders down your back.
  • Repeat to the other side; do 8 reps (4 to each side)

Modifications:

  • sit on a towel or foam block if you feel like you cannot sit up nice and tall or it is stretching your hamstrings too much
  • try sitting cross-legged if legs out in front is too hard even with above modifications
  • bend the lead arm as you twist to feel more of a stretch in your spine
  • hold a fitness circle in your arms and look through it like a mirror – this helps to keep head and shoulders in proper alignment as you twist