Twist, Bend, Lift

“Every moment of our life can be the beginning of great things.”

– Joseph Pilates

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Seated Twists *

  1. Sit on an exercise ball, a bosu ball or a roman chair.
  2. If using a ball, begin by placing your feet flat on the ground. If using a roman chair, begin by tucking your legs under the leg support.
  3. Bend your torso to a 45-degree angle from the floor. Place your arms across your chest and lean back as far as you can.
  4. Then move forward and slowly twist to the left then lean back again slowly to the start position. Repeat on the right side. Attempt three sets of 15 reps each or stop if you start to lose your good form and posture or start to hold your breath.  

* Note this movement is contraindicated for clients with osteoporosis or osteopenia due to the trunk rotation.  

Side Bends

  1. Sit on a chair with your feet flat on the floor.
  2. Place one hand behind your head and the other arm stretched out to one side.
  3. Lean over to the side as if reaching toward the floor.
  4. With your next exhale and return to the starting position, while keeping your chest from falling forward and keeping your feet flat on the floor.
  5. Inhale to visualize the movement, exhale to fold to side, take another inhale in side bend and on the next exhale return to starting position.  The breath plays an important role in activating the deep intrinsic core muscles that allow to stand tall and connects your bones to one another.  
  6. Repeat 10 times on each side.
  7. Advanced: add small weights (can of soup) for added weight and strength training. 

Seated Knee Lifts

  1. Begin seated on a floor mat or a bench.
  2. Slowly draw one of your knees towards your chest, touch your chest or until your legs touch your abs without folding your spine and maintaining a neutral spine. 
  3. Inhale to lift your leg up and exhale to lower back to starting position.  
  4. Perform 15 to 20 repetitions on each leg, and switch to other leg.  Complete three sets total.
  5. Advanced: do this movement standing instead of seated to strengthen your single leg balance in each hip joint.

As these movements become easier check out our more advanced moves.  These are just a few moves to keep you moving. We have additional blog post specific to pilates, pre/post natal, bone building for osteoporosis/osteopenia, mindful meditation, restorative yoga therapy, partner and endurance training.  We believe in treating the whole person with a holistic approach and blend our knowledge and training of movement, nutrition, massage therapy and traditional chinese medicine.  

We love teaching mindful movement and are here to support you in your journey. We offer customized online remote training from anywhere in the world. Contact us today to get started and learn to move with less pain and greater ease. We look forward to partnering with you and answering your movement questions and/or concerns.   

Assumption of the Risk: By attempting any of the exercises, you do so at your own risk.  We make no representations, guarantees or warranties that the information or exercises on this blog are appropriate for you or will result in improvements of your medical condition or function.  

Not medical advice or physical therapy.  This content is intended to provide information and instructions on general exercises that may help increase strength, mobility, and function for specific areas of the body.  It is not intended to be a substitute for obtaining a medical diagnosis or medical or physical therapy advice from a qualified licensed provider.  You should seek medical advice from a qualified physician or physical therapist before trying any of the exercises or self-treatment suggestions on this blog, particularly if your pain is from a traumatic injury or event.