Lateral Flexion/Rotation

Question 1

Spine Twist Supine

Fundamental

Answer 1

Set Up: Lying supine with lower back and pelvis on barrel, legs in tabletop position, thighs perpendicular to floor, hands
holding handles

Inhale: Lower legs to one side
Exhale: Lift legs to center, return to start position
Inhale: Lower legs to one side
Exhale: Lift legs to center, return to start position
Alternate sides
MUSCLE FOCUS • Spinal flexors
• Spinal rotators
• Hip flexors

OBJECTIVES • Spinal flexor control
• Spinal rotator control and stretch
• Pelvic lumbar stabilization

CUES • Maintain pelvic lumbar stabilization
• Initiate rotation to side and back to center with abdominals
• Move legs and pelvis as one unit
• Keep holding handles firmly and pulling barrel toward back

Question 2

Side Lift

Fundamental

Answer 2

Set Up: Lying sideways on barrel, bottom leg bent, top leg
straight, feet plantarflexed, arms straight overhead, head between arms, leg, trunk and arms in straight line
Exhale: Lift trunk
Inhale: Lower trunk, return to start position

MUSCLE FOCUS • Spinal lateral flexors
• Spinal flexors
• Spinal extensors
OBJECTIVES • Spinal lateral flexor strength and stretch
• Pelvic lumbar stabilization
CUES • Keep head aligned with spine and between arms
• Maintain co-contraction of abdominals and back extensors
• Imagine moving between two panes of glass
• Keep arms straight

Question 3

Corkskrew

Intermediate

Answer 3

Set Up: Starting on Scissors position
Inhale: Lower legs to one side
Exhale: Circle legs down and around to opposite side, return to
start position
Alternate direction

MUSCLE FOCUS • Spinal flexors
• Spinal rotators
• Hip flexors
OBJECTIVES • Spinal flexor control
• Spinal rotator control
• Hip flexor control

CUES • Keep legs together
• Move legs and pelvis as one unit
• Avoid lowering legs beyond diagonal line
• Initiate rotation to side and back to center with abdominals
• Keep holding handles firmly and pulling barrel toward back

Question 4

Corkscrew Advanced

Advanced

Answer 4

• *Set Up**: Starting in Roll Over position, legs overhead
• *Inhale**: Rotate spine, moving legs to one side
• *Exhale**: Roll down side of trunk, circle legs around, rotate spine, roll up opposite side of trunk, rotate spine, moving legs to center, return to start position
• Alternate sides*

MUSCLE FOCUS • Spinal rotators
• Spinal flexors
• Hip flexors

OBJECTIVES • Spinal rotator control
• Spinal flexor control
• Hip flexor control
CUES • Keep legs together
• Move legs and pelvis as one unit
• Avoid lowering legs beyond diagonal line
• Initiate rotation to side and back to center with abdominals
• Maintain connection with barrel