This exercise works well as part of a sequence of exercises presented in previous blogs.
Use this sequence:
- Inner-Thigh Squeeze (see ME and Fitness Equipment)
- Torso Curl (ME and My Abs)
- Hamstring & Core Lift
- Lengthening and Tracking the Core, and
- this Rotation exercise.
Before you begin:
If you are new to exercise, have any back problems or have a history of orthopedic problems, check with your physician to see if rotation of the spine is OK for you.
Begin the Rotation Exercise:
- Lie down on your back.
- Bend your knees at a comfortable angle, with your feet flat on the floor or mat.
- Keep your body perfectly aligned (shoulders, dime, zipper and knees – refer to The Importance of Good Posture).
- Make sure that your knees and feet are soft (not stiff!), even and parallel — so that the motion of this exercise will flow smoothly.
Start with a small ball, especially if you are new to the exercise or have shoulder or neck problems. Hold the ball straight up over your chest, and be sure to keep your focus on your center.
- With your arms extended and elbows slightly bent, slowly move the ball to the left while you move your knees to the right.
- Be sure to not push beyond your comfort zone, and stop when you feel you’re going to lose your dime or zipper.
- Keep the tension on the leading arm.
- Next, lift the ball and your knees back up to center, then drop the ball to the right and move your knees to the left.
Remember to think and engage from the abdominals, and only go as far as you can while maintaining abdominal control.
- Check your posture, dime and zipper before starting another set, and stop immediately if your shoulders, neck, hips or back feel cranky.
- Stay within your limit, pain-free.
As you grow more comfortable with this exercise, you can increase the number of repetitions and the size of the ball.
Remember: Less is more, and Every Day is a Fitness Day when you are Motion Empowered!