Spine Twist
Plane of Motion
Transverse
Muscle Focus
Spinal Rotators
External Oblique (opposite side), Internal Oblique (same side), Erector Spinae (same side), Semispinalis (opposite side), Deep Posterior Spinal Group (opposite side)
Pulls the abdominal wall in to lift up out of the waist throughout the entire exercise.
Rotates the trunk.
Other Muscles at Play
Anterior spinal stabilizers stabilize the lumbo-pelvic region to keep the hips from moving.
Dorsiflexors keep the feet flexed.
Shoulder abductors keep the arms in the air to the side like a T, resisting gravity.
Elbow extensors keep the arms straight.
Scapular adductors stabilize the scapulae, so the shoulders don't roll forward.
Objectives
Engage the core muscles to rotate the spine.
Strengthen the back extensor and oblique muscles.
Increase spinal mobility.
Prepares the torso for more advanced rotational exercises like Corkscrew.
Reaching through the arms in a T to open the chest and maintain the rotation in the trunk not the arms.
Focus on breathing to synchronize the movement and clear the lungs of stagnant air, allowing space for deeper breaths.