Exercise: Kneeling Side Twist
Set Up: Kneel on the reformer facing either right or left side of the room with a strap held in both hands. Hands should be directly in front of the sternum, and arms rounded as if holding a big beach ball. Shoulders relaxed, lats slightly engaged, lower abs lifting up and glutes engaged for stability.
Execution: Inhale to prep. Exhale to twist from waist towards foot bar while maintaining fixed upper body posture. Inhale to return back to starting position. Imagine wringing out your waist.
Focus: Obliques and TA, spinal rotation, and pelvic stability. Be sure to keep the pelvis still while twisting from your waist. Your range of motion should only be about a quarter of a pie. Initiate movement with the ribcage, not the arms.
Importance: Core strengthening, spinal mobility, pelvic stability, and overall coordination.
Modifications: If dealing with bad knees, perform the exercise while sitting on the long box. This can also be done standing on the floor with a theraband attached to a doorknob, or standing with free weights.