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Rotation exercises

Get your body into a twisting motion

Duration

10 Min

Exercises

Difficulty

Beginner

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Rotation exercises

Get your body into a twisting motion

Duration

10 Min

Exercises

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.

Product

Block

Seconds

Body part

Spiral Fascia Chain

Training Goals

Recovery, Mobility

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.

Intensify the exercise by placing the BLOCK at a lower height or bringing the hand directly to the floor.

Product

Block

Seconds

Body part

Spiral Fascia Chain

Training Goals

Recovery, Mobility

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.

Actively press into the floor with the opposite leg to activate the spiral muscle-fascia chain. You can also do this exercise while sitting.

Product

Stretch Band

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

Stretch Band

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

Standard

Repetitions

Body part

Chest, Shoulders, Upper Back

Training Goals

Recovery, Mobility

Your tools for rotation exercises

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