Spine twist

 Pictures to folow

 Seatted spine twist

Do the spine twist as often as you can when at work or seated on a chair in this posistion the hip flexors will relax and you will notice how you can maintain a good neutral spine

You will find just setting up in this position a challenge for your back muscles try to do this as often as possible

      Remember every time you sit down on a chair sit tall

          Shoulders relaxed

    -------------------------------------------------------------------

Remember to keep shoulders engaged down and relaxed away from the ears

Q, Why is the spine twist important?

One of the challenges of daily movement is to keep the spine and muscles of the trunk flexible in different directions. Most of us are used to bending over, or reaching up, but what happens when we reach or look to the side? Often, the head or the arms will go, but the trunk will be immobile. The result is a compromised range of motion that gets worse as we age.

Spine twist increases the range of motion in the upper body by training the trunk to spiral on the central vertical axis, while maintaining the support of a stable pelvis. This kind of range of motion work is very important in sports as well.

Here's How:

Step One 

The Set up

Level 1 Beginners

If your hamstrings are tight and it is hard for you to sit upright. Use a block or bend legs to help keep you in a neutral spine or bend knees until you are able to lengthen your hamstrings

Below I have mentioned activate the pelvic floor for a change remembering when the pelvis floor activates the centre muscles i.e. T.A Transverse abdominis will kick in automatically

Sit up tall on your sit bones

·         Activate your pelvic floor abdominals in so that your upper body is well supported.

·         Flex your feet and reach through your heels.

·         Extend your arms out to the side shoulders are activated

·         From shoulder to elbow and wrist is descending 

• visualise water able to run down your arms for a correct position

·         Think of your spine as being very long, with energy moving down into the floor through the tail-bone and up to the sky through the top of your head. Even with all that height, you still want to keep your shoulders relaxed and your rib cage down.

Step Two

Think of an imaginary line running straight up through the middle of your body.

The movement

The twist is from the waist, not from the shoulders. the upper body moves as one unit.

·         The upper body, including the head, moves as one unit. The pelvis stays stable and does not twist at all.

·         You should feel a counter pull as you twist to one side the opposite hip will work to keep hips still

·         You can check this by making sure that your feet stay even with each other.

·         The twist should feel like you are spiralling up to the ceiling like a stair case

The spiral of the upper body supported by a stable pelvis is the focus point of this exercise. This is why tennis players, golfers, and those of us wishing to maintain freedom of motion get so much out of this exercise.

As you return, continue to extend energy out your finger tips, and through your heels, and out the top of your head. Control the motion and make sure that your pelvis does not move.

Repeat the exercise five times to each side

Tip: Use of Breath

Spine twist is a great opportunity to use the breath in the way that Joseph Pilates encouraged, which was to take in a lot of fresh air and use movement to expel old air. In spine twist, use the twisting motion to help you feel as if you are literally wringing the old air out.

I have seen spine twist taught with the opposite breathing pattern -- inhale on the twist. I like that method because it is easier to feel as if you are growing taller on the inhale. On the other hand I like letting the breath out

Remember

you can always do these exercises where ever you are as in the diagram opposite same movement but you are on a chair doing the spine twist and arms are folded in Cossack position

 ARMS

When learning pilates you have to also think of shoulder stability, keeping the shoulders activated

 3 examples of modifications for the arms

1. Prayer (beginners)

2. Cossack (Intermediate)

3. Open (advanced)

More alternatives are example

1. Finger tips on shoulders (this is great for beginners to keep there shoulders down)

2. Bow and arrow

3. Arms over head in 5^th position

                             Level 2-3 

• Take feet wider than shoulders
• Arms float up to side
• Focus on keeping opposite gluteus to mat
• Moving as one unit nose stay in line with sternum
• Focus on shoulder stability
• Spine lengthens during the twist

V= Visualisations 

V. corkscrew or spiral up staircase

V. Think of your spine as being very long, with energy moving down into the floor through the tail-bone and up to the sky through the top of your head

V. descending visualise water able to run down your arms for a correct position

V. Spiralling up to the ceiling like a stair case

Notes:-

• Keeping the knees pointing up will also allow stability in the hip joint allowing the spine to lengthen up giving a good strong technique as knees can tend to follow the rotation of the upper body
• This exercise is also perfect for awakening up and get moving all internal organs during the movement allowing a good inner cleansing system for kidneys large intestines and gut

• Note to teachers: Be imaginative and experiment with the arms there is so much you can do with advanced moves, rather than fitting into the box

Alternative spine twist level 2 -3

3 point turn

Coming soon notes to be added