Athletic Therapy, Biomechanics, Chronic Pain, Equestrian, Free Workouts, Posture

Twisting for Health

Here in Canada we’ve started the food and holiday marathon that is October (Thanksgiving) to January. In the next few months we’ll be bombarded with gatherings, food, drinks, and cold weather. A amazing combination for socializing- a brutal combination for our bodies.

Luckily, there are certain movements that can help with the usual bloating, digestion, and general feelings of fullness and lethargy that come along with the season.

Spinal twists are amazing moves for both our spine health, digestive health, and breathing mechanisms. They are definitely a favourite pattern of mine to teach.

There’s three in particular that I quite like and suggest you give a try this fall and winter!

First up: The supine twist. Laying on your back, bring your knee up to your chest and guide it across your body towards the floor. Look the opposite way to allow a twist through your entire torso. Stay here and breathe deeply for 20-30seconds/side.


Next, thread the needle!

On all fours, reach one had to the sky and then underneath your supporting arm. Either hold this position or rotate through the movement 10-15times, breathing deeply throughout.


Lastly: The lunge twist.

Either from a half lunge (back knee on the ground) or full lunge, place your opposite hand to your front leg on the ground, and reach towards the sky with the other hand, twisting through the torso. Careful here not to twist the hips, but only from the pelvis up. Hold and breathe for 10-30sec/side.


If you have a back injury or undiagnosed pain in your spine- please consult your health care professional before trying these. Always pay attention to how you feel progressing into the movements- if you have pain, consult a professional before proceeding!

 

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