Trunk Twist

Why do this?

Gets to increased range of motion and body awareness of the spine.

What it does for me:

Great for releasing and relaxing my spine plus increases my flexibility and coordination. A lot of people find it's hard to do the counter-rotation - it's sort of like patting your head with one hand and rubbing your stomach with the other. Give yourself time here.

Breathe - inhale through your breastbone and exhale through bottom of your shoulders.

Lock your pelvis by pulling your belly button towards your spine.

Go for a symmetrical range of motion.

Lie on floor on one side, straight up and down from your head to your un-flexed feet, with same side bent arm under your head.
Roll pelvis forward and backward while keeping upper body still - 15 repetitions.
Go for symmetrical (equal) range of motion on the forward and backward roll.
Keep pulling your belly button towards your spine.
Roll shoulders forward and back while keeping pelvis still - 15 repetitions.
Neck moves with upper spine.
Keep pulling your belly button towards your spine.
Counter-rotate pelvis and shoulders simultaneously - 15 repetitions.
Roll shoulders forward while rolling pelvis back and then vice versa.
Keep the range of motion of the shoulder roll symmetrical (equal) to the range of motion of
the pelvis roll.
Keep pulling your belly button towards your spine throughout the entire movement.
Change to opposite side and repeat entire series.

Keep pelvis locked all the while by pulling the belly button towards the spine. The benefit comes from the pelvis being even and level while being in a side to side position.

As always, let the weaker area (shoulder or pelvis) or side dictate the range of motion for both sides. Equal pivoting from both side to side and upper and lower bocy movement in the counter-rotation will encourage increased balance and elasticity.