At Platinum this month we are absolutely loving the theme of Spine Twists. Our amazing teaching team are finding new ways to help your spine rotate, twist and glide into many new planes of motion.
Here is the low down on why adding Spine Twists into your routine can greatly benefit your health, well-being, and posture in just a few short classes.
The Spine is made up of 33 bones called the vertebrae. The top of the spine is generally where there is more rotational & lateral movement, whereas low spine is more stable and provides support for the rest of spine.
In between each vertebrae is a intervertebral discs, however these discs lack blood vessels- the only way they can absorb nutrients is through movement.
If we limit our movement, sit at a desk all day, or don’t look after our spines we can be certain that spine health can start to diminish rapidly.
The great news is that restoring spine health through movement can be more effective than alternative remedies.
So heres 5 great reasons why Spinal Rotation Can Improve Your Life …
1. Spinal Rotation Can Improve Your Breathing
The Diaphragm is a major muscle involved in the breathing process – but there is way more to breathing than just the diaphragm! Muscles such as the intercostals located between each rib, the internal & external obliques, the transverse abdominus, the scalenes, & sternocleidomastoid are all involved in the mechanics of breathing.
When we bring rotation of your spine into your Pilates class, our goal is to get your rib cage moving relative to the pelvis to help open up these muscles, awaken the sling systems, and allow the breathing system support a greater capacity in your breath pattern. Once you create better length tension relationships between these muscles you will find it easier to breath more deeply, feel more calm, and may even be able to use breath to support some of the more advanced movements in class.
2. Spinal Rotation Improves Your Balance
By improving thoracic mobility and adding rotation into your favourite exercises such as lunges, squats, & press ups, you move out of your saggital pattern i.e. using your phone, laptop, sitting, driving, watching tv.
It may seem hard at first, but its stimulating to your senses and will improve your neuromuscular coordination. This will result in tons of feedback being sent to your brain, making the body work a little harder to stay upright or to avoid losing balance. This dialogue between brain and body will improve your balance & control.
3. Spinal Rotations Improves Stability In your Lumbar Spine
What happens in one end of your spine has a direct impact on the other end of your spine. If you have restricted movement and mobility in an area higher up the spine, there is a strong chance that you will have an instability lower down in the spine. By organising the thoracic spine a little better and creating a better network of movement high up in the spine, the lumbar spine is in a better position to do the job intended for it which is create stability and support at the junction between the upper & lower body.
4. Spinal Rotation Reduce your chance of injury playing golf, tennis and running
With a greater degree of movement in the thoracic spine and around the rib cage, the shoulder joints and the supporting structures around the scapula and collar bones can be more supple and pliable making the risk of sustaining rotator cuff injuries, frozen shoulder, & tennis elbow much less likely.
Rotation exercises are also incredibly beneficial for runners by allowing them to move more freely with the upper body which may help with their stride.
5. Rotation Improves Your Posture
The best part of adding rotation into your spine, is the instant good feeling you give your spine. Freeing up tight & tired muscles by moving your spine into spirals creates an instant feeling of lightness that allows you stand taller with less restriction.
The more you do it, the easier it becomes.
Remember the body takes the path of least resistance, not what’s best for it so by taking it into more challenging and unfamiliar territories, you can much better manage the upright postures-making them part of every day life.