02 Oct 2013 BY Katrina Tarrant POSTED IN Exercise, Pilates Tweet Exercise of the Month: Theraband trunk twists Think of your 'tall ribs' and get twisting This exercise at a good slow and controlled pace really gets those oblique abdominals and upper trunk muscles going. Remember that these muscles are needed every day for any movement involving a turn of the body. Add to that your great shoulder stability and pelvic control and this exercise is a challenge for the whole trunk. This version has you in sitting, but you could also try it in a static wall squat or deep lunge position. The Starting Position: The focus: Sit on a chair or Swiss ball in 'active sitting'. Active sitting starts with legs hip width apart to your feet, a neutral pelvis posture, long waists and a lifted breastbone. With a partner or your theraband fixed at one end, hold your theraband with clasped hands out in front of your chest. Set your shoulder blades softly and widely into their 'pockets' in the upper back and melt the tension away from your neck and shoulders. Imagine you are on a skewer, turning with a beautifully tall and centred axis. Twist with long waists and tallness between all of your ribs each side of your trunk. Think of the rib rack and thick meat between each and every rib. Keep melting through your shoulders and neck and keep stable and neutral on your pelvis. The Movement: Breathe in deep and wide to prepare. As you breathe out, gently lift your pelvic floor muscles and imagine your hip bones drawing together at the front as your navel deepens. As you next breathe in, turn your trunk against your theraband resistance, keeping your hands in front of your chest at all times. As you exhale, slowly return your trunk to the middle. Repeat to the same side 8-10 times, before changing your set up to turn to the opposite direction. Tip: Try this same movement with a partner as you squat against a wall to really challenge your legs and pelvis more so for that complete body workout. Tweet
Think of your 'tall ribs' and get twisting This exercise at a good slow and controlled pace really gets those oblique abdominals and upper trunk muscles going. Remember that these muscles are needed every day for any movement involving a turn of the body. Add to that your great shoulder stability and pelvic control and this exercise is a challenge for the whole trunk. This version has you in sitting, but you could also try it in a static wall squat or deep lunge position. The Starting Position: The focus: Sit on a chair or Swiss ball in 'active sitting'. Active sitting starts with legs hip width apart to your feet, a neutral pelvis posture, long waists and a lifted breastbone. With a partner or your theraband fixed at one end, hold your theraband with clasped hands out in front of your chest. Set your shoulder blades softly and widely into their 'pockets' in the upper back and melt the tension away from your neck and shoulders. Imagine you are on a skewer, turning with a beautifully tall and centred axis. Twist with long waists and tallness between all of your ribs each side of your trunk. Think of the rib rack and thick meat between each and every rib. Keep melting through your shoulders and neck and keep stable and neutral on your pelvis. The Movement: Breathe in deep and wide to prepare. As you breathe out, gently lift your pelvic floor muscles and imagine your hip bones drawing together at the front as your navel deepens. As you next breathe in, turn your trunk against your theraband resistance, keeping your hands in front of your chest at all times. As you exhale, slowly return your trunk to the middle. Repeat to the same side 8-10 times, before changing your set up to turn to the opposite direction. Tip: Try this same movement with a partner as you squat against a wall to really challenge your legs and pelvis more so for that complete body workout.
