{"id":60275,"date":"2020-10-30T07:32:46","date_gmt":"2020-10-30T07:32:46","guid":{"rendered":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/spine-twist-2\/"},"modified":"2023-03-10T10:49:12","modified_gmt":"2023-03-10T10:49:12","slug":"spine-twist-pilates-exercise","status":"publish","type":"yoga_pilates_poses","link":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/spine-twist-pilates-exercise\/","title":{"rendered":"Spine Twist"},"content":{"rendered":"

Sit with legs together in front of body. Feet flexed. Raise arms to the side at shoulder height. Sit tall. Inhale, reach crown of head to ceiling. Exhale, twist torso to right, growing taller on the twist and pulsing twice. Inhale, return torso to centre. Exhale, twist torso to left, pulsing twice. Inhale, return to centre. Repeat. <\/p>\n

How To Teach Spine Twist Joseph Pilates Exercise\u00a0<\/strong><\/span><\/h2>\n
\n

The superpower of the Spine Twist pilates exercise is that it stretches your upper spine. It also strengthens the obliques and back extensors and stretches the abdominals. Twists also aid digestion and create space between the vertebrae which improves posture.<\/p>\n
\n

Position: <\/strong>19 of 34
\nPrevious Position: <\/strong>Shoulder Bridge Exercise<\/a>
\nNext Position: <\/strong>Jack Knife Exercise<\/a>
\nAlso Known As:\u00a0<\/strong>
\nCategory:<\/strong> Pilates Matwork
\nLevel:<\/strong> Intermediate
\nBenefits:<\/strong> Strengthen obliques and back extensors. Stretches abdominals\u00a0and upper spine.
\nPrecautions:<\/strong> Neck or shoulder injury.<\/p>\n
\n

6 Teaching Steps For Spine Twist Pilates Exercise<\/strong><\/span><\/h3>\n
\n

\"Spinal<\/a><\/p>\n
\n

Step 1: Sit<\/strong>
\nSit tall with legs together in front of the body. Feet flexed.<\/p>\n

Step 2: Raise Arms<\/strong>
\nRaise arms to the side at shoulder height.<\/p>\n

Step 3: Twist & Pulse<\/strong>
\nInhale, reach the crown of the head to the ceiling. Exhale, and twist the torso to the right. Grow taller on the twist and pulse twice.<\/p>\n

Step 4: Return<\/strong>
\nInhale, and return the torso to the centre.<\/p>\n

Step 5: Twist & Pulse<\/strong>
\nExhale, twist your torso to the left and pulse twice.<\/p>\n

Step 6: Return<\/strong>
\nInhale, and return to the centre.<\/p>\n
\n

6 Top Teaching Tips For Spine Twist Pilates Exercise<\/strong><\/span><\/h3>\n
\n

Tip 1: Abdominals<\/strong>
\nPull your abdominals in so that your upper body is well supported.<\/p>\n

Tip 2: Energy<\/strong>
\nExtend energy out your fingertips, through your heels, and out the top of your head.<\/p>\n

Tip 3: Pelvis<\/strong>
\nGlue the pelvis to the mat (make sure it doesn’t move).<\/p>\n

Tip 4: Waist<\/strong>
\nTwist from the waist (not from the arms, shoulders, or neck).<\/p>\n

Tip 5: One-piece Movement<\/strong>
\nThe upper body, including the head, moves as one piece.<\/p>\n

Tip 6: Taller<\/strong>
\nFeel as if you are growing taller on the inhale.<\/p>\n
\n

3 Beginner Modifications For Spine Twist Pilates Exercise<\/strong><\/span><\/h3>\n
\n

Beginner Modification 1: Folded Towel<\/strong>
\nPlace a small pillow or folded towel under your hips.<\/p>\n

Beginner Modification 2: Arms Folded<\/strong>
\nFold the arms over your chest at the heart centre.<\/p>\n

Beginner Modification 3: Hands<\/strong>
\nRest the hands lightly on your shoulders.<\/p>\n
\n

4 Advanced Modifications For Spine Twist Pilates Exercise<\/strong><\/span><\/h3>\n
\n

Advanced Modification 1: Saw Stretch On Wunda\u00a0<\/strong>
\nSaw Stretch On Wunda pilates exercise<\/a><\/p>\n

Advanced Modification 2: Side Crunch Twist On Swiss Ball<\/strong>
\nSide Crunch Twist On Swiss Ball pilates exercise<\/a><\/p>\n

Advanced Modification 3: Spine Twist With Band\u00a0<\/strong>
\nSpine Twist With Band pilates exercise<\/a><\/p>\n

Advanced Modification 4: Rollback Twist With Band<\/strong>
\nRollback Twist With Band pilates exercise<\/a><\/p>\n
\n

\n

\u201cChange happens through movement and movement heals.\u201d <\/strong>– Joseph Pilates<\/h4>\n<\/blockquote>\n
\n

9 Amazing Benefits Of Twist Pilates Exercises\u00a0<\/strong><\/span><\/h3>\n
\n

Benefit 1: Aid Digestion<\/strong>
\nTwists are said to aid digestion<\/p>\n

Benefit 2: Create Space Between The Vertebra
\n<\/strong>Twists create space between the vertebrae which improves posture.<\/p>\n

Benefit 3: Detoxifying<\/strong>
\nBKS Iyengar said twists are detoxifying because of the squeeze and soak action.<\/p>\n

Benefit 4: Improved Posture Leads To Reduced Anxiety<\/strong>
\nTwists improve posture by creating more space in your spine. More space in your spine means better posture, and better posture means less anxiety.<\/p>\n

Benefit 5: Instant Energy Hit<\/strong>
\nTwists are a bit like eating pasta \u2013 they give an instant energy lift. Whenever your energy is low, if you do a twist you\u2019ll instantly top up your energy supplies.<\/p>\n

Benefit 6: Long & Healthy Soft Tissue
\n<\/strong>Twists help the supportive soft tissue go from short and dysfunctional, to long and healthy (twists extend muscles to their full length).<\/p>\n

Benefit 7: Oil The Joints
\n<\/strong>Twists prevent joints from hardening and fusing.<\/p>\n

Benefit 8: Perfect Counter Exercise For Forward & Back Bends<\/strong>
\nTwists are perfect exercises to do immediately after a bunch of strong back bends and\/or forward bends.<\/p>\n

Benefit 9: Spine Mobility<\/strong>
\nTwists rotate the spine and stretch back muscles.<\/p>\n
\n

Free Joseph Pilates Lesson Plan\u00a0<\/span><\/strong><\/h2>\n
\n

You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises<\/a>.<\/p>\n
\n

The 34 Joseph Pilates Exercises\u00a0<\/span><\/strong><\/h2>\n
\n

Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order…<\/strong><\/p>\n

Bicycle<\/a>, Boomerang<\/a>, Control Balance<\/a>, Cork Screw<\/a>, Crab<\/a>, Double Kick<\/a>, Double Leg Stretch<\/a>, Hip Twist<\/a>, Hundred<\/a>, Jack Knife<\/a>, Leg Pull<\/a>, Leg Pull Front<\/a>, Neck Pull<\/a>, One Leg Circles<\/a>, One Leg Kick<\/a>, One Leg Stretch<\/a>, Push Up<\/a>, Rocker With Open Legs<\/a>, Rocking<\/a>, Roll Over<\/a>, Roll Up<\/a>, Rolling Back<\/a>, Saw<\/a>, Scissors<\/a>, Seal<\/a>, Shoulder Bridge<\/a>, Side Bend<\/a>, Side Kick<\/a>, Side Kick Kneeling<\/a>, Spine Stretch<\/a>, Spine Twist<\/a>, Swan Dive<\/a>, Swimming<\/a>, and Teaser<\/a>.<\/p>\n

Below are the 34 exercises within the Joseph Pilates lesson plan in performance order…<\/strong><\/p>\n

    \n
  1. Hundred<\/a><\/li>\n
  2. Roll Up<\/a><\/li>\n
  3. Roll Over<\/a><\/li>\n
  4. One Leg Circles<\/a><\/li>\n
  5. Rolling Back<\/a><\/li>\n
  6. One Leg Stretch<\/a><\/li>\n
  7. Double Leg Stretch<\/a><\/li>\n
  8. Spine Stretch<\/a><\/li>\n
  9. Rocker With Open Legs<\/a><\/li>\n
  10. Cork Screw<\/a><\/li>\n
  11. Saw<\/a><\/li>\n
  12. Swan Dive<\/a><\/li>\n
  13. One Leg Kick<\/a><\/li>\n
  14. Double Kick<\/a><\/li>\n
  15. Neck Pull<\/a><\/li>\n
  16. Scissors<\/a><\/li>\n
  17. Bicycle<\/a><\/li>\n
  18. Shoulder Bridge<\/a><\/li>\n
  19. Spine Twist<\/a><\/li>\n
  20. Jack Knife<\/a><\/li>\n
  21. Side Kick<\/a><\/li>\n
  22. Teaser<\/a><\/li>\n
  23. Hip Twist<\/a><\/li>\n
  24. Swimming<\/a><\/li>\n
  25. Leg Pull Front<\/a><\/li>\n
  26. Leg Pull<\/a><\/li>\n
  27. Side Kick Kneeling<\/a><\/li>\n
  28. Side Bend<\/a><\/li>\n
  29. Boomerang<\/a><\/li>\n
  30. Seal<\/a><\/li>\n
  31. Crab<\/a><\/li>\n
  32. Rocking<\/a><\/li>\n
  33. Control Balance<\/a><\/li>\n
  34. Push Up<\/a><\/li>\n<\/ol>\n
    \n

    Online Pilates Lesson Planner<\/span>
    \n<\/strong>    <\/a><\/h3>\n

    Create your own Pilates Lesson Plans with my Online Pilates Lesson Planner, or use one of the 100,000+ Pilates Lesson Plans that our members have already created<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Sit with legs together in front of body. Feet flexed. Raise arms to the side at shoulder height. Sit tall. Inhale, reach crown of head to ceiling. Exhale, twist torso to right, growing taller on the twist and pulsing twice. Inhale, return torso to centre. Exhale, twist torso to left, pulsing twice. Inhale, return to […]<\/p>\n","protected":false},"featured_media":66175,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"pose_category":[142,31],"pose_types":[47,45,39,40],"pose_anatomy":[54,55,56,57,58,59,60,61],"pose_chakras":[64,65,66],"pose_therapy":[72,74,76,77,78,81,83,84,88],"pose_drishti":[93],"pose_dosha":[101,100],"pose_meridian_lines":[],"class_list":["post-60275","yoga_pilates_poses","type-yoga_pilates_poses","status-publish","format-standard","has-post-thumbnail","hentry","pose_category-matwork-seated-floor","pose_category-pilates-lesson-planner","pose_types-seated","pose_types-seated-floor","pose_types-stretch","pose_types-twist","pose_anatomy-core","pose_anatomy-hamstrings","pose_anatomy-hips","pose_anatomy-knees","pose_anatomy-lower-back","pose_anatomy-middle-back","pose_anatomy-neck","pose_anatomy-psoas","pose_chakras-base","pose_chakras-sacral-centre","pose_chakras-solar-plexus-centre","pose_therapy-arthritis","pose_therapy-back-pain","pose_therapy-constipation","pose_therapy-depression","pose_therapy-diabetes","pose_therapy-fatigue","pose_therapy-herniated-disc","pose_therapy-indigestion","pose_therapy-poor-posture","pose_drishti-side","pose_dosha-kapha","pose_dosha-pitta"],"acf":[],"yoast_head":"\nHow 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