Set-up:
Kneel facing the side of the room with your knees aligned to the front shoulder rest.
Hold both hands together on the short strap, slightly away from the chest to maintain light tension in the strap.
Keep shoulders relaxed and hands positioned comfortably in front of the sternum.
Movement:
Exhale, rotate the torso slightly toward the front of the room.
Inhale, return to centre with control.
Small Twist:
Small twists at maximum towards the front of the room while keeping hands connected when at full range.
Reach and Extend:
Slowly extend the arms forward and back to start position while maintaining connection to the ring.
1B, 1Y
6th, 3rd, 2nd
Inhale prepare, exhale to rotate.
Muscles Worked:
Deltoids and scapular stabilisers for upper-body support.
Transverse abdominis and rectus abdominis for core stabilisation.
Obliques for rotational control.
Gluteals and quadriceps for kneeling stability.
Muscles Mobilised:
Thoracic spine through rotation.
Use a PILAT3S Ball:
Hold a small Pilates ball between the hands while rotating to add adductor and shoulder engagement.
Use One 3 kg Dumbbell:
Hold a 3 kg dumbbell in both hands to increase load through the rotation.
Regression:
Sit back on heels to reduce instability. Hold the hands closer to the chest to reduce shoulder demand. Place the knees closer to the springs to further reduce load.
Springs: lighter springs reduce arm tension but increase core demand.
Progression:
Extend the ring away from the body to increase shoulder and core challenge. Place the knees closer to the shoulder rests to increase load.
Springs: use fewer springs to increase instability and demand on the core and arms.
Modification:
Perform seated on a platform or box, keeping feet grounded, focusing on small controlled rotations while maintaining alignment.
Reach Forward Combo:
Twist with hands at heart, hold on return, reach arms forward and back, then repeat twist.
Rotation Towards Pegs:
On return, turn upper body towards pegs to engage other oblique.