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Rotation exercises
Get your body into a twisting motion
Duration
10 Min
Exercises
5
Difficulty
Beginner
Products used in Routine 
Stretch Band
Standard
Rotational exercises usually get far too little attention in training, yet there are many reasons to move the body into a twist. The gentle twist of the spine mobilizes the back and also stretches the shoulders and the heart area. In this way, tensions can be released. The digestive organs (liver, kidney) are massaged by the twist, which stimulates detoxification. Rotational exercises can help release tension and have a strong balancing effect on our system. Blockages are released and our energy can flow again.
Effects of rotation exercises
- strengthen the torso and back muscles
- strengthen the digestive organs, stimulate detoxification
- can release tension in shoulder and back muscles, as well as blockages in the spine
- have a relaxing, balancing effect, bring clarity, stability and calmness
What you should pay attention to during rotation exercises
- Perform each rotation in a controlled manner
- Breathe calmly and feel into your body
- Rotate only as far as feels good for your body
Training recommendation
Combine rotation exercises with your regular training. This way you stay flexible.
World's Greatest Stretch
Come into a wide lunging position. Keep the back leg extended. Place the BLOCK on the inside of the front leg. Place the opposite hand on the BLOCK. Rotate the upper body to the front leg. Stretch the free hand towards the sky. The gaze follows the hand. Hold the position.
Side Angle Pose
Come into a wide lunging position. Rotate the back leg outward 45 degrees. Place a BLOCK on the outside of your front leg and rest the opposite hand on it. Rotate your upper body towards the BLOCK. Extend your free arm upward. Your gaze follows your hand.
Rotation
Take a shoulder-width stance. Grasp the STRETCH BAND with your fingertips. Bring it to the level of the back of your head. Rotate your upper body to one side. The head follows the movement. Hold the position and repeat on the other side.
Product
Sets / Seconds
3 / 30
Body part
Spiral Fascia Chain
Training Goals
Recovery, Mobility
Half Kneeling Twist
Come to a half kneeling position. Grasp the STRETCH BAND with your fingertips and bring it behind your head. Rotate your upper body to the opposite side of the back leg. Your gaze follows your hand.
Product
Sets / Seconds
3 / 30
Body part
Spiral Fascia Chain
Training Goals
Recovery, Mobility
Lying Windmill
Start in a lateral position on the floor. Angle your upper leg 90°. Place it in front of your body on the BLACKROLL. Hold your bent knee down with your lower hand. Extend your upper arm through. Rotate from the thoracic spine and shoulder backward to the floor. Your gaze follows the rotating arm.
Product
Repetitions
15
Body part
Chest, Shoulders, Upper Back
Training Goals
Recovery, Mobility
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