Spine Twist

Spine Twist is a classic Pilates exercise that focuses on improving the mobility of the spine and strengthening the oblique abdominal muscles. This exercise helps increase flexibility in the upper body and promotes better posture.

Correct Execution of the Spine Twist

Follow these steps to perform the Spine Twist correctly:

  1. Sit upright on a mat with your legs extended together in front of you. If sitting with your legs outstretched is challenging, you can bend your knees slightly or sit on a pillow to achieve a more comfortable position.
  2. Extend your arms out to the sides at shoulder height, palms down.
  3. Inhale deeply and lengthen the spine by thinking of growing upward through the top of the head.
  4. Exhale slowly and twist your torso to the right while keeping your hips stable and legs still. Twist as far as possible without losing length in the spine.
  5. Inhale and return to center.
  6. Exhale and repeat the twist to the left side.
  7. Repeat the exercise 5-10 times on each side.

Common Mistakes to Avoid

To get the most out of Spine Twist, avoid the following mistakes:

  • Rounding the back: Make sure to keep the spine long and straight throughout the exercise to avoid unnecessary strain.
  • Movement of the hips: Keep the hips stable and avoid turning them with the upper body.
  • Excessive use of the arms: Focus on pivoting from the waist and ribs rather than leading the movement with the arms.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Bend your knees slightly or sit on a pillow to maintain an upright spine.
  • Advanced: Increase the twist by adding small pulses at the end of each twist to further challenge flexibility.

Number of Repetitions and Sets

Perform 1-2 sets of 5-10 repetitions on each side, depending on your level and comfort.

Breathing

Inhale deeply to lengthen the spine before the twist. Exhale slowly as you rotate your upper body, focusing on activating the obliques.

Video Demonstration

Watch this video for a visual guide to properly performing the Spine Twist:

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