Lying waist-rotations
Spinal-stability & auxiliary "core" conditioning
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1m 1s
THE WHAT & HOW:
The lying waist rotation is an isolated context to both explore and develop transverse rotational-range of the trunk and, when optimally executed, spinal stability. It is concerned with manipulating the weight of the legs in space using INTRINSIC strength and adherence to "quality" mechanics, ensuring the lumbar-spine is maximally stabilised at all times. Toward this, ensure that the lower-back does NOT lift from the floor (maintain the intention of PUSHING it into the ground - even when the pelvis is rotated to the side). Review webinar notes here: https://www.youtube.com/watch?v=qpmpKEYEkQ8&t=2090s
Whilst arching the lumbar-spine gives the illusion of ROTATIONAL range, it is also coming from undesirable spinal-extension. More problematically, however, arching the lower-back means that there is little supporting tension on the anterior-side of the spine which has the potential to both expose or irritate existing impingements. Performed optimally, the sensation in the mid-section should be similar to that of the fundamental 'Hollow-body', providing a similar, but lower-intensity, stimulus through a more dynamic context. Toward this, do NOT let the load (legs) drop below the waist-line as this elicits undesirable spinal extension.
During execution, then, actively PULL INTO and OUT OF the end-ranges of transverse rotation, going only as far as the integrity of the lumbar-spine is maintained and the SHOULDERS DO NOT LEAVE THE FLOOR (extending/flexing the knees is what determines their load, so manipulate this accordingly). Keeping shoulders "pinned" at all times sets a level of measurability from which to observe development. For the same reason, keep the knees/feet next to & ALIGNED with one another at all times, not letting the knee/foot of the top leg come lower than the other en end-range rotation. This ensures maximal rotation of the PELVIS, rather than simply referring to the legs.
0:05 - Bent-knee progression
0:27 - Straight-leg progression
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