This spinal rotation exercise is a wonderful movement that incorporates nearly every muscle group. It can be done on the mat, seated with legs out long. It can also be done on the mat with a resistance band laced over the bottom of the foot. This exercise is demonstrated in the photo is done on my magical reformer.
To begin this exercise, prepare with a deep Inhale, expanding the ribcage 3-dimensionally filling the lung cavity and expanding the diaphram. Upon exhale, squeeze the inner thighs towards each other, engage the core, keep the pelvis steady, and using your breath to help as you begin to pull one arm to a bent elbow, the rotation also begins at T-12, close to where your lowest rib meets the spinal column. Your alternating sides and your gaze is following the moving elbow, therefore incorporating movement from the cervical spine. Moving slowly, with concentration and control will create better body awareness and overall stretching sensation through this exercise. This movement makes me feel like I have had a "Pilates cocktail." Enjoy!
Disclaimer: I am not responsible in any manner whatsoever for your actions and what may occur through following the instructions for any shared information on this website. I am not a nutritionist. I am a permaculture cook and foodie sharing what I love to create in the kitchen. I also enjoy eating a nutrient dense diet and take the time to research the foods I eat. I want to share this amazing information with you. Enjoy, with a grain of real salt!