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De-Rotation: Look Ma, No Arms!

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On Wednesday, I described how I modified the YTU Revolved Abdominal Pose to help my rotational imbalances. Are you ready to try it? Here’s how, plus a video clip:

  1. THE EXERCISE: Lie on your back with your knees bent 90 degrees, so your shins form a “table top.” Place 2 yoga bricks, flat side facing up, on either side of you at hip height. If this is too difficult, place the bricks with the thin side facing up to bring the ground up higher and decrease the range of motion. Place the 3rd brick between your upper inner thighs. Keep your bottom ribs on the floor (the area below the bra/bro strap)—if you’re having trouble, bring your thighs closer to your chest. Point your arms up to the ceiling, palms facing each other.
  2. ROTATE in Neutral: On an inhale, let your knees and thighs land on the block on your right side. This is the easy part. Then, on an exhale, engage your TA, PF, Multifidus, Rectus, and Obliques to stabilize your spine. (In other words, don’t arch or round your back—just keep its natural curve and allow the muscles that stabilize your spine to do the work.) On an inhale, maintain that connection you’ve created, and on your next exhale, DE-ROTATE and return the legs back to table top.
  3. Repeat on the other side, and continue the exercise for only as long as you’re able to maintain a neutral pelvis and spine—that is, as long as you can keep going without hiking up your hips or otherwise “cheating.” This exercise asks your body to do something it never does: rotate against gravity, so it should be challenging.http://www.youtube.com/watch?v=zViUH3RckA8

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