Set-up:
Sit on the carriage with your legs extended long between the shoulder rests.
Take the opposite strap in one hand, reaching across your body with the palm facing down.
Movement:
Extend the arm overhead, maintaining a long spine.
Exhale: Lower the arm slowly to start position, allowing a controlled rotation of the spine toward the opposite side and reach the free arm backwards, keeping the hips stable.
Repeat the movement.
Hold rotation:
Find your maximum rotation, relax the shoulders, breathe deeply, and lengthen through the spine.
1B
6th, 3rd, 2nd
Exhale overhead, exhale to rotate.
Muscles Worked:
Obliques, rectus abdominis, and erector spinae for spinal rotation and control.
Shoulders and latissimus dorsi to reach and stabilise the arms.
Mobilised:
Thoracic spine and shoulders through rotation and arm extension.
Hamstrings lightly through the seated long-leg position.
Regressions:
Decrease the spinal rotation to reduce load.
Lighter Springs / Longer Strap: move the hand up the strap (creating a bigger loop) or use a lighter spring setting (1Y).
Progression:
Use heavier springs (1B / 1Y) to increase resistance and challenge.
Modification:
Perform the rotation from a cross-legged position. sitting with legs crossed provides a wider, more stable base of support, reducing intensity and improving control.