13 days ago
34
1
Posted On: October 23rd 2026, 08:35 pm
rotate. like promise promise.
it will actually help your performance in and out of the gym SO much.
so WHY do we need to train our spines??
your spine was designed to MOVE. training it helps with mobility, control, stability, and your ability to transfer force. you rotate in daily life! we need to produce/resist it depending on the ask of your body
we want your spine to be strong, capable, and adaptable to gym and life demands!
the movements shown:
→ side lying rotational press: initiate through upper back, allowing eyes and head to follow. keep ribcage + pelvis stacked while laying, and reach through the pressing movement
→ half kneeling KB windmill: keep your eyes on the KB, aim for your shoulders to be stacked like a T when you move to the floor. allow your hips to hinge back as you rotate, and think opening your chest up
→ band row w/ press: half kneeling + ribcage stacked with pelvis. keep hips square and let spine open up at the back of the row. exhale when you press + row!
→ sit up over foam roller: focus on spine articulation. so think of one vertebrate at a time moving back then peeling up into a shrimp. exhale as you curl up, inhale down, allow your T spine to extend back as far as you can go comfortably. work to more!
i like to see minimum 1-2 rotational movements in a program for continued exposure and work dependent on goals and needs!!✨
it will actually help your performance in and out of the gym SO much.
so WHY do we need to train our spines??
your spine was designed to MOVE. training it helps with mobility, control, stability, and your ability to transfer force. you rotate in daily life! we need to produce/resist it depending on the ask of your body
we want your spine to be strong, capable, and adaptable to gym and life demands!
the movements shown:
→ side lying rotational press: initiate through upper back, allowing eyes and head to follow. keep ribcage + pelvis stacked while laying, and reach through the pressing movement
→ half kneeling KB windmill: keep your eyes on the KB, aim for your shoulders to be stacked like a T when you move to the floor. allow your hips to hinge back as you rotate, and think opening your chest up
→ band row w/ press: half kneeling + ribcage stacked with pelvis. keep hips square and let spine open up at the back of the row. exhale when you press + row!
→ sit up over foam roller: focus on spine articulation. so think of one vertebrate at a time moving back then peeling up into a shrimp. exhale as you curl up, inhale down, allow your T spine to extend back as far as you can go comfortably. work to more!
i like to see minimum 1-2 rotational movements in a program for continued exposure and work dependent on goals and needs!!✨
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