All Fours Lateral Flexion
Rotator discs provide a good environment to work on lateral spinal flexion or side
bending. There are many options depending on where the mobility is focused.
STARTING POSITION
To focus on the full spine, place both hands on one 12” light disc and both knees
on one 12” heavy disc.
MOVEMENT SEQUENCES
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Lateral rotation for the whole spine:
To rotate the whole spine, rotate the
disc under the hands to the left and the disc under the knees to the right.
Focus on the floor or rotate the head in the direction of rotation.
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Lateral rotation for the upper and mid spine:
Rotate the disc with the hands
keeping the elbows straight and the hips stable.
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Lateral rotation for the mid and lower spine:
Rotate the disc with the hips by
laterally flexing to one side. Maintain the stability of the shoulders to focus
the rotation on the mid and lower spine.
Whole spine lateral flexion.
Rotate the discs
in opposite directions.
Starting position
with both hands on one
disc and both knees on a second disc.
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