Spine Twist Flashcards
What is the purpose of the Spine Twist?
Purpose: Mobility – thoracic spine (mid-back)
Teach the set up for the Spine Twist
Start position:
* Sitting tall on your sit bones and as close to
neutral as possible (use a block or towel to
achieve better position if necessary)
* Core stability muscles engaged
* Lateral thoracic breathing adopted=
Choice of leg position:
* Soles of feet together
* Legs crossed
* Knees bent, feet on the floor, legs wide
* Legs open and fully extended
Teach the preparation for the Spine Twist
Layer 1 (preparation):
* Fingers and thumbs joined together and spread
* Index finger under chin and thumb on sternum
* Inhale to prepare
* Exhale as you rotate around to the side
* Inhale as you return back to centre
* Exhale and rotate to opposite direction
Teach the exercise for the Spine Twist
Layer 2 (exercise):
* Take the arms to Cossack position
* Inhale to prepare
* Exhale and rotate to one side
* Inhale and return to face the front
* Exhale and rotate to the other side
* Use small ROM
Teach the progression for the Spine Twist
Layer 3 (progression):
* Extend arms out to the sides level with shoulders,
slightly in front of the body
* Inhale to prepare
* Exhale and rotate the torso to one side only as
far as SS and NS can be maintained
* Inhale and rotate the torso back to centre
* Exhale and rotate to the other side
* Repeat 4-5 times each side
What are some teaching points for the Spine Twist?
- Keep legs still
- Keep shoulders down and relaxed
- Keep shoulders level
- Keep sit bones on floor throughout the movement
- Do not let head go further than shoulders and upper back
- Avoid sinking as you rotate
- As you breathe in, avoid lifting shoulders
- Increase ROM on exercise if stability can be maintained
What is a visual for the Spine Twist?
Visuals: Imagine you have a glass of water on each shoulder
What joint is being mobilised during the Spine Twist?
Joint mobilised: Thoracic spine
What are the prime movers of the Spine Twist?
Obliques, erector spinae
What stabiliser muscles are at play during the Spine Twist?
Stabilisers: Transversus abdominis, lumbar multifidus, internal obliques, rotator cuff (teres minor,
subscapularis, infraspinatus)
What is the joint action for the Spine Twist?
Rotation of the spine
What plane of movement is the Spine Twist?
Transverse plane
What are some progressions for the Spine Twist?
More reps
* Increase ROM
What are some adaptations for the Spine Twist?
- Stay with the prep exercise,
fingers to chin - Fewer reps
- Less ROM
What are some modifications for the Spine Twist?
- Sit on a block
- Legs extended
What is the release stretch for the Spine Twist?
The side bend
