Rotations

slow, controlled movements.

Twist Right & Left.

‘THE TWIST’ (ROTATIONS):

Head/Neck
Torso Note: Arms straight out, bent or clasped before you. Keep your arms in place, don’t lead with them.
Shoulder(s) Note: Raise your arm and rotate forwards and backwards, or bend your arm at the elbow, 90° degrees and move your forearm outwards and inwards.
Scapula Note: Lift your elbow out to the side and rotate the scapula up, then relax and allow your scapula to rotate downwards.
Forearm Note: Bend your elbow at 90° degrees, and twist.
Pelvis Note: Lying down, tilt your pelvis until your flat on the ground, and then, release.
Hip Note: While sitting on the ground with your legs out in front of you, rotate your leg. You can also, lift your foot from the ground, or flex the knee and rotate.
Knee(s) Note: Flex the knee and rotate.
Foot/Ankle