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TORSO
ROTATION - SITTING
CORRECT FORM
1) Sit as shown
with your torso as straight as possible. Reach to one side with both
arms in order to twist your upper body over your waist. You should
feel a stretch throughout the torso. It is very important to keep
your waist forward and your buttocks in the seat. The stretch should
extend from T1 down to about L2 and avoid rotating through the lower
lumbar segments.
2) Try to relax as much as possible and let your arms do the pulling
of your upper body.
3) Hold at least 30 seconds.
4) Go into and out of the stretch slowly. Repeat to both sides.
MUSCLES
STRETCHED
| Primary |
Obliques
Erector
Spinae
Small rotator muscles of the spine
Joint capsules of the thoracic spine and rib cage |
SAFETY
CONSIDERATIONS/PRECAUTIONS
This stretch should
not create any back pain. It's purpose is to stretch the area of the
spine that typically LOSES rotation over time - the thoracic spine.
This occurs due to the attachment of the ribs. Rotation stretching
for the spine is helpful for many sports due to constant rotational
movement.
This should always be used in conjunction with rotation
strengthening. If you feel any pain in the spine or down the leg,
consult a physician immediately.
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