Exercise of the Month: Spine Twist

Targets internal and external obliques to rotate spine; scapular stabilizers

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Steps 1-3
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  1. Seated upright on a Mat with legs crossed. (Helpful tip: Try sitting on a pillow, large book or chair to sit up as tall as possible.) Ensure your spine is in a neutral position, neither arched nor flattened and hold on to the Foam Roller in front of your shoulders with both hands.


INHALE, to prepare...
  1. EXHALE Rotate your spine to one side while bending back an elbow. In doing so, keep your hips facing forward, abdominals contracted and shoulders wide.  
  1. INHALE Return to starting position.

Complete 5 repetitions in each direction.

Remember to start your workout with a warm-up routine. Go to

This exercise is excerpted from the Easy Start Poster included FREE with the purchase of a Foam Roller.

Find more exercises in the STOTT PILATES Manual Library comprised of over 10 titles that document the entire STOTT PILATES exercise repertoire.

CAUTION: Please note the following important cautions before attempting STOTT PILATES exercises. Consult with your doctor before beginning this or any other exercise program, as not all exercises are suitable for everyone. This or any other exercise program may result in injury.

If you experience pain or discomfort during exercise, stop immediately and consult your doctor. To reduce risk of injury, never force or strain during exercise.

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Any liability, loss or damage in conjunction with any use of this program including but not limited to, any liability, loss or damage resulting from the performance of the exercises demonstrated, or the advice and information given here is expressly disclaimed.