#Broomstick torso twist how to#
#Broomstick torso twist series#

To increase the intensity, round the back slightly. When the right shoulder is forward, this exercise works the right external oblique and, deep in, the left internal oblique and, to a lesser degree, the rectus abdominis, quadratus lumborum, and the extensor muscles of the spine on the left side. McGill, S.M., The mechanics of torso flexion: situps and standing dynamic. Rotate the torso to one side and to the other, keeping the pelvis fixed with isometric contraction of the gluteal muscles. Exercise 5: Russian twists combine with a flexed spine produces a powerful.Stand with the legs apart, holding a stick across the trapezius above the posterior deltoid, hands resting on the stick without pushing: You’ll also achieve a stronger core, knees, ankles, hip flexors and back.Deltoid Biceps brachii Latissimus dorsi Serratus anterior Repeat weekly, as often as needed.Īs you begin strengthening your lower body, you’ll quickly experience a newfound coordination you never had. Now, jump on your right leg with your left leg off of the ground ten times. It’s more challenging than it sounds, so be patient with yourself! Jump on your left leg, with your right leg up and off the ground, slow and controlled until you’ve successfully completed 10 jumps without teetering. That’s why for the sake of building up lower leg coordination, you need to add a ‘little something extra’ to your jumping jacks by performing them one leg at a time.

#Broomstick torso twist series#

Repeat three times, and incorporate into your weekly workouts three times a week.įor many men and women, performing a series of jumping jacks isn’t strenuous, and while it gives you a great cardio workout, it doesn’t focus as much on balance and stamina. Slowly, and with controlled movements, turn your torso to one side while facing forward.

Now, lunge forward with your left knee, and until your right knee almost touches the ground. Known as the ‘torso twist’, stand shoulder width apart, holding a broomstick over your head, and with your shoulder blades out. Equipment options: Use a stick across your back. Lean back slightly, tighten your abs and exhale as you turn your torso to the left. Side Twist/Broomstick Twist/Upper Torso Twist Stretch Bridget Ryan. Hold a medicine ball in both hands close to your body at chest level and sit upright with your back straight. Let your torso get a great workout, while strengthening your lower limbs with this effective exercise. The most basic version of the leaning twist exercise is done sitting on the floor with your feet together, heels on the floor and your knees slightly bent. It’s something to take action on right now, and here’s how. and serratus using seated twists with a broomstick behind your neck. It’s not something you need to think about strengthening when you reach your ‘golden years’. are the muscles that help you bend from side to side and rotate the torso. Your lower leg muscles are responsible for how well you balance while standing, how quickly you run on the treadmill, and the success rate at which you climb stairs, walk around the office, and even the strength you have when getting up from bed in the middle of the night. Why care about bodily coordination? What difference does it really make? If you think that your coordination, balance and agility won’t really affect you until you’re receiving senior discounts, think again. Using your glutes and hammies, raise yourself back to kneeling. Brace the glutes and hamstrings as you slowly lower your hips and torso toward the ground a few inches. Keep the chest lifted and back neutral as you sit back into your squat.

#Broomstick torso twist how to#

Here’s how to change what’s not working, and ‘work out’ your lower legs to the point of transformation! Broomstick back squat: Place the stick across the upper back, holding it outside the shoulders. It’s really that simple.ĭo you have chronic knee problems? Do you get regular shin splints or have an ankle that routinely goes out on you? Strengthen your lower body, and eliminate virtually any joint or muscle problems you currently have. If you’re 80 and want the agility of a 50 year old a 50 year old who wants the flexibility of a 30 year old, or a 30 year old who wants to shake, rattle and rock and roll like the 20 year old you once were, here’s the answer: improve your leg coordination through specific lower body focused exercises, and improve the quality of your life.