Mini Roll up + Oblique Twist
Plane of Motion
Sagittal & Transverse
Spring Setting
Light / Medium
1-2 Short Medium or Light Springs
Muscle Focus
Spinal Flexors
Rectus Abdominis, Internal Oblique, External Oblique
Flexes the trunk forward to lift the head and chest.
Spinal Rotators
External Oblique (opposite side), Internal Oblique (same side), Erector Spinae (same side), Semispinalis (opposite side), Deep Posterior Spinal Group (opposite side)
Rotates the trunk in flexion when the head and chest are lifted off the mat.
Other Muscles at Play
Anterior spinal stabilizers create lumbo-pelvic stabilization.
Scapular upward rotators protract and slightly elevate the scapulae to allow overhead reach without over tensing the neck.
Scapular depressors keep the shoulders down away from the ears.
Hip adductors keep the legs closed together and connect the legs to the midline.
Objectives
Build abdominal control and improve lower-back flexibility while simultaneously strengthening the obliques.
Increase spinal mobility while engaging the abdominals to support the body through forward flexion and rotational movement.
Increase lumbar flexibility while keeping the rib cage anchored and free of any outward flare.
Sustain steady scapular support as you execute a chest-lift motion—similar to the mat variation—while taking advantage of the springs’ added assistance and resistance.
Prepares the body for harder rotation exercises.
Focus on breathing to synchronize the movement.