Torso Twist

3-POINT SET-UP (kneeling):

1. Grab your long black strap closest to the __

2. Kneel on your carriage facing the _____

3. Hands out at the center of your chest <- (best when paired with a physical demonstration)

Body Part • Direction • Action Verb:

• Keep your hands in line with your center - SLOWLY ROTATE 1/8th of a turn towards the __

• ACTIVELY RESIST back to center

Range of Motion:

• VERY small - follow the natural rotation of your torso

• Generally 1/8th of a turn or 45 degrees to one side

 Kinetic Checkpoints:

HEAD:
❌ Turn all the way to the side, look up or look down

✅ Centered on your body and turning only as much as your torso is rotating (which is actually a very small amount of movement)

SHOULDERS:
❌ Allow your shoulders to shrug, squeeze together (retract), or roll forward (protract)
❌ Initiate the movement from your arms or shoulders

✅ Find and maintain a neutral shoulder / scapular position
✅ Allow your shoulders to rotate with your spine (remember it’s only about 1/8th of a turn or 45 degrees)

HIPS:
❌ Allow your hips to turn, rotate or open out to the side
❌ Arch your lower back or tuck your hips under

✅ Find and maintain a neutral pelvis and neutral spine
✅ Keep your hips frozen STILL as your torso rotates

KNEES:

HANDS/FEET:

Talking Points:

• It’s important to limit the range of motion in this exercise. It is MUCH smaller than it appears to be

• Focus on the rotation of the torso and NOT the movement of the arms. The arms move as a result of the torso rotation and not the other way around

• For the CORE to be active and balanced you will need to make sure your hips and spine are in neutral alignment. Do not TUCK your hips under or round your upper back

• This is a rotation/anti-rotation exercise and not a “crunching” exercise. You are not looking for a crunching or gripping sensation.

• Keep your elbows softly bent and slightly angled down at 45 degrees (not parallel to the floor)