Learning the Spine Twist will increase your thoracic mobility and enable you to get improved stability and posture. The STOTT PILates technique depends critically on this exercise. Sit tall on your mat, zipped together, then stack the shoulders over the hips. Wide arms will help you feel a line from fingertip to heel.
Structurally, the thoracic spine lets motion take place. But when it is overlooked like a neighbour with an enraged block party, the lower back and shoulders take over and provide less effective movement that causes discomfort and stiffness.
Walking and driving depend on functional motions that depend on good rotation of the thoracic spine. Learning how to employ the deep spine muscles in concert with the waist/abdominal muscles would help one to achieve effective spinal rotation.
Starting to increase your mobility is ideal by working on rotational exercises in the Pilates repertoire like seated twist, chest opener and crisscross. You can progressively add more complex rotating workouts including Short Box Twist and Corkscrew on the Reformer as you improve at these motions. This will increase your capacity to separate trunk motions from those of the hips or shoulders and help you strengthen the oblique and spinal extensor muscles.
Pilates exercise emphasises spine rotation extensively, and spinal mobility depends mostly on this movement. Along with extension, side bending, and back rotation, I believe it should be a main component of every supine Pilates lesson.
Every time we breathe in our thoracic spine, it is bent outward or medical jargon: kyphosis; the opposite occurs during exhale, or lordosis. Good posture and spinal movement depend on these two motions matching each other.
The Pilates program comprised of 30 to 40 min workout sections targeted at strengthening and extending trunk muscles for thoracic spine flexion, extension and rotation. Relaxation and static stretching activities made up the five to ten minute cool-down.
The oblique muscles and spine extensors get strengthened and elongated in the Spine Twist workout. Having a tall spine, exhale and twist to one side. When you have reached your full twist, inhale and go back to the core. Three to five times is it repeated. Additionally repeat in the other direction.
Although it's not the sexiest exercise topic, maintaining your thoracic spine—the section running from the base of the brain to the rib cage—is vital for feeling good as you age. When your thoracic spine moves smoothly, you can safely do all the motions of daily life like reaching for something from a shelf, turning to check on your children in the rear seat of the car or bending down to pick up an object off the floor.
Developing and strengthening the muscles supporting the thoracic spine is best accomplished by doing Pilates on the Reformer or the Cadillac. Strong thoracic spine will enable you to sit taller, move more naturally and confidently do daily tasks.
Particularly for people with tight hip flexors, hamstrings, or low back discomfort, the Spine Twist is a great Pilates exercise to include into your program to increase spine mobility. Call Bodylines now to find out how Pilates might help you maintain a healthy thoracic spine!
