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Rotation exercises

Get your body into a twisting motion

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excercises.duration
10 Min
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Excercises
5
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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
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Seconds
30
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Body part
Spiral Fascia Chain
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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.

Product
practice icon
Seconds
30
body parts icon
Body part
Spiral Fascia Chain
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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.

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Sets / Seconds
3 / 30
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Body part
Spiral Fascia Chain
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Training Goals
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.

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Sets / Seconds
3 / 30
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Body part
Spiral Fascia Chain
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Training Goals
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
practice icon
Repetitions
15
body parts icon
Body part
Chest, Upper Back, Shoulders
traning-goals icon
Training Goals
Recovery, Mobility

Your tools for rotation exercises

With loops

Fitness band for muscle length training & active mobility

Stretch Band

€24.90
Stay balanced

Ideal yoga buddy; supplements small fascia tools

Block

€29.90
Premium Quality
Black
incl. gymbag
Coral
+1

Optimal size, lies perfectly on the floor & doesn't slip

Mat

from €69.90

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More than one million happy customers More than one million happy customers