Spinal rotation

Chair rotation, excellent for back pain

A simple, yet extremely effective, thoracic and lumbar rotation exercise, needing only a chair. The simple-looking exercise can be as gentle as you need, or as strong as you want, too—it is infinitely scalable.

Simple cues, including a contraction--relaxation technique, can help unlock hidden thoracic rotation potential.

Use a chair that cannot slide: an old-fashioned kitchen chair works very well.

The "lift the chest" cue moves the emphasis out of the lumbar spine (the locus of so many rotation exercises) into the thoracic spine – and breathing is liberated as a result.

Coffee table rotation

Liv demonstrates a rotation variation that will target new places in your upper body, in particular. Because both an arm and the same side's leg are involved, fascia is strongly targeted. Let us know what you think after trying this.

[The 'standard' lying rotation or 'crucifix' is part of the Spinal movements follow-along class video from a recent newsletter.]

Combination lunge, spinal extension, and spinal rotation

This video shows a combination movement to stretch multiple lines through the front of the body. Quads, all hip flexors, abdominals, intercostals are all targeted, as is the diaphragm. It's a very active exercise, meaning you are strongly pulling yourself into spinal extension and rotation. Super effective!

An addendum to this video shows a variation where you rest on the elbow of the bottom arm – this is very effective if you seek to emphasise the thoracic rotation aspect of this position.