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Standing Rotation

Stand sideways to a cable or resistance band with your feet hip-width apart and hold the cable/band handle. Engage your abs to brace your torso. Keeping your torso vertical to the floor, pull your shoulder blades down your back without arching your lower back.

Exhale and slowly rotate your torso away from the cable/band anchor, keeping your upper arms at your sides, elbows bent and hands positioned at the midline of your body. Your head, chest and torso should all move together. Avoid leaning your torso in the direction of your movement.

Inhale and rotate back to starting position. Repeat.

Variation: Repeat the same exercise, but fully extend your arms to shoulder height and keep your arms in this position throughout the exercise. The longer lever increases the loading on the spine, requiring the core muscles to work harder.

5 thoughts on “Standing Rotation

  1. When I was interning as a strength and conditioning coach for an University, the head strength and conditioning coach had teams do this workout, I decided to give it a try during break and it has its perks 😀 easy as well!

    Shay-lon

    1. It sounds to me like you´re not a big fan haha!
      I prefer resistance bands for this one, and I like to do it during the warm-up 🙂
      Chape

      1. No, I like the use of resistance bands personally, especially since they are inexpensive and can be used pretty much anywhere you go if you are someone who travels. I used them with my client who had ankle issues, and he liked them too! So they definitely do wonders. I think they do great as muscular endurance exercises too, I think using them during warm-up is a fun way to integrate them into a workout! Definitely a fan 😀

        Shay-lon

  2. […] Chape Personal Trainer I have David to thank for my recent body transition this year. He’s an awesome trainer and a great friend🙂 So I stalk this blog for new things to try. […]

    1. Thank you, dear 🙂

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