Spine Twist · Long Sitting | Mat Pilates in 3D
Turn the chest a little towards the selected side, bringing the arms with it.
Preparation
Sit with legs long and arms open to the sides. Avoid locking the knees; ask your instructor for sitting adjustments if needed. Select the direction of rotation.
Use a non-slip mat and enough space. Review the method you learned from your instructor.
Four movement phases
1. Set up
Sit with legs long and arms open to the sides. Avoid locking the knees; ask your instructor for sitting adjustments if needed. Select the direction of rotation.
Breathing example: Inhale
2. Movement
Turn the chest a little towards the selected side, bringing the arms with it.
Breathing example: Exhale
3. Observe
Keep the pelvis and legs facing forwards and both sitting bones supported. Avoid swinging the arms to turn further.
Breathing example: Keep breathing
4. Complete the cycle
Return the chest and arms to face forwards while maintaining height through the trunk.
Breathing example: Inhale
Observation points
Keep the pelvis and legs facing forwards and both sitting bones supported. Avoid swinging the arms to turn further.
Breathing is an example. Stay within the range you have learned and stop if you experience pain or discomfort.
These English notes describe the prototype model. They are not a personalised exercise prescription or a complete teaching syllabus. Professional review is pending.