3
Spine Twist Kneeling
Upper Middle Back Rotation
Targets:
Upper back and shoulders
Starting position:
Remove handles or leave them attached.
Lying on stomach on mat with nose pointing straight
down. Legs straight, hip-distance apart. Hold Flex-Band
with arms shoulder-distance apart and overhead.
INHALE
Prepare.
EXHALE With abdominals engaged, lift head and
upper back off mat. Keep one hand on mat
and reach other arm down toward hip,
rotating upper torso to that side.
Avoid lifting too high.
INHALE Return arm overhead and lower torso
to starting position.
Complete 8-10 repetitions on each side.
Targets:
Shoulders and
oblique abdominals
Starting position:
Position
handles about ¼ of the way down
the Flex-Band. Kneel on center
of band, as tall as possible, knees
hip-distance apart. Hold handles
with arms resting by sides.
INHALE Keeping torso still,
lift arms out to sides.
Arms are long with
palms facing down.
EXHALE Keep arms reaching out
to sides and rotate
upper torso to one side.
Allow hips to rotate
slightly with torso.
INHALE Keep arms reaching
and rotate upper torso
back to front.
EXHALE Lower arms down
by sides.
Complete 5 repetitions on each side,
alternating.
