Set-up:
Sit sideways on the carriage.
Place one hand on the footbar.
Position one leg parallel to the length of the carriage and the other parallel to the shoulder rest. Sit tall with a long spine, shoulders relaxed.
Movement:
Press the carriage away from the footbar, reaching the opposite arm up and over to create a lateral stretch. From there, rotate the torso down, placing both hands onto the footbar, head between arms, long neck. Rotate back as the top arm reaches overhead and return to the starting position.
Hold:
Hold in the end range.
1B
3rd, 2nd, 1st
Inhale to open carriage, exhale to rotate, inhale to rotate back and exhale to return to starting position.
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.
Spinal twist to extend:
Hold both hands on the footbar and keep shoulders parallel to footbar while opening and closing the carriage