EXERCISE 6. ON THE BALL TORSO TWISTS
THE LEVEL 1. BEGINNERS PROGRAM
THE INTRINSACORE METHOD,
On the ball torso twists. This exercise is a powerful core isolation exercise. This exercise will activate the deep spinal muscles known as the multifidi. It also activates the FULL rotation strength and dexterity of your lower thoracic and lumbar spine. The rotation motion will activate your abdominal muscles, your obliques, your posterior back muscles, your intercostal muscles (the muscles between your ribs) and your deep spinal postural muscle groups, such as your multifidi and your psoas.
- Place the ball on a firm, flat surface. Sit on top of the ball in the wide knee squatting position. Raise your hands to shoulder level in front of you. Your hand position should be the same as if you were going to catch a basketball, being tossed to you, at chin level.
Now check your form.
Are your knees over your ankles? Are you extending upward though the spine? Are your hands at eye level.
- Now place your attention on your hands. Keep your hands at chin level and ROTATE FROM THE WAIST to the right. This rotation happened only in the waist. The movement is from the spine, NOT FROM THE SHOULDERS.
This motion is created deep in the lumbar spine (the low back) and uses the small spinal rotators known as the multifidi. When you rotate to the right you are using the left multifidi and when you return to the starting left rotation or twist, in the low back, you are using the right multifidi.
These muscles (the multifidi) are involved in the proper alignment of the lumbar vertebrae.
At the end of the rotation give a small push through the hands and exhale.
To help with the form , as you twist, push and direct the center of your chest toward your rotation.
Lead from your heart, this will keep the motion purely in you waist
not in your shoulders.
Keep your eyes on your hands, this will keep your spine in line,
from your lower rib cage upward to your skull,
isolating the rotation in your lower back.
If your knees move, you are using your hips and decreasing the effectiveness of this exercise.
So keep your knees solid in the wide knee squat.
- Now rotate fully back to the left side from your waist.
Then from the heart and waist, rotate again to the right, push, exhale.
Repeat 5 to 10 times and then,
Reverse the Rotation Emphasis,
to the right side rotation starting position,
ROTATE FROM THE WAIST, to the LEFT.
Repeat 5 to 10 times.
This motion is like spinning a revolving door
You can do this motion in a way that does very little for your strength and flexibility, such as just throwing your hands and body around
You can use focused movements, active tension and internal, slow, controlled,
rotation (moving like you are really pushing something heavy).
Using Slow, Controlled, Active, Focused, Motion
Like practicing Yoga or Slow Martial Arts.