Set-up:
Sit sideways on the carriage.
Place both hands on the footbar for support.
Position one leg parallel to the length of the carriage and the other parallel against the shoulder rest.
Sit tall with a long spine, shoulders relaxed, and find rotation through the torso.
Movement:
Rotate down, bringing the head in between the hands.
Slowly lift back up to the starting position with an elongated spine.
Repeat smoothly for the desired reps, maintaining control and a long spine throughout.
Hold:
Hold in the end range.
1B
3rd, 2nd, 1st
Inhale in upright position, exhale to lower.
Mobilised & Stretched:
Obliques – side flexion and stabilisation.
Latissimus dorsi – lateral stretch.
Intercostals – ribcage mobility.
Spinal extensors – controlled extension when lifting back up.
Shoulders & arms – support and stability.
Regression:
Use a smaller range of motion if flexibility is limited.
Progression:
Keep the top hip down as much as possible to intensify the stretch.
Modification:
Cross-legged position (sideways).
Static Hold:
Pause at the bottom or top of the rotation for a few seconds.
Dynamic:
Flow continuously from upright to side bend and back.