Pilates exercises explained
Spine Twist Kneeling
With the Pilates exercise "Spine Twist Kneeling" we activate the small stabilizing muscles of the spine, which are involved in a rotation of the trunk. The mobility of the spine is improved and we also learn to maintain the erect position in the spine in an exercise against gravity.
Exercise description
Especially in this exercise it is important that the spine is optimally aligned in its physiological curvature. We perform the exercise in a kneeling position. The arms are extended at shoulder height.
With the inhalation consciously straighten the spine. With the exhalation, twist in one direction, hold with the inhalation, and with the next exhalation twist further into the twist.
With the inhalation come back to the starting position. Then repeat the twist in the other direction. Arm position can be changed if needed. We can also vary with the breathing.
Repeat the exercise 3-5 times in both directions.
Pro Tip From Maria
Imagine during this exercise, how your body axis is stretched over a thread from the crown to the tailbone.
When twisting, feel like you want to screw your body towards the ceiling.
To be able to keep the pelvis steady, also lightly activate the gluteal muscles.
Video with the brief explanation of the Pilates exercise Spine Twist Kneeling
Most common errors
The movement is guided from the shoulder girdle and not from the center of the body.
Length in the spine is lost during movement.
The strips do not stay long.
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