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Seated Twist (Back and Shoulders)36 The lower back is often a source of pain—it becomes tight with everyday activities like sitting at a desk or in the car, poor posture, tight hip and thigh muscles, and weak abdominal and butt muscles. Additionally, the upper body places a lot of weight on the small bones of the lower back, as well as their spongy cartilage “discs”, which can cause the discs to gradually wear away and shrink (degenerative discs). The seated twist is a great way to get blood flowing to the lower spine, improving mobility and posture. It also stretches the shoulders and hips. Start by sitting in a sturdy chair, feet hip width apart and firmly on the ground. Place the right hand on the outside of your left knee. If sitting in an armed chair hold onto the left arm with your left hand; if in an armless chair, hold onto the left side of the seat with your left hand. Sit tall (lengthen the spine), inhale, and as you exhale, slowly twist your body to the left. Keep your legs and knees stationary! Slowly return to face forward, and repeat on the other side.

36

Seated twist [photograph]. National Institute on Aging at NIH. Retrieved from

http://www.nia.nih.gov/sites/default/files/nia_exercise_and_physical_activity.pdf

Session 5; Page 86

Profile for SAGE

SHE (Strong. Healthy. Energized.) Facilitator's Guide  

The SHE Facilitator Guide provides information on the Strong, Healthy, Energized (SHE), a facilitator-led, group-based health and fitness pr...

SHE (Strong. Healthy. Energized.) Facilitator's Guide  

The SHE Facilitator Guide provides information on the Strong, Healthy, Energized (SHE), a facilitator-led, group-based health and fitness pr...

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