Full Twists
Linking arms is an exceptional mobility standard! Congratulations!
Regular practice of this will bolster joint mobility and iron out muscular imbalance. Your back will be stronger and more mobile for years to come. Congratulations!
Full Twists have all the benefits of the previous progressions. “Threading” your arms together brings the stretch to our rotator cuff - often stiff and weak from misuse.
Standards
These numbers are provided as guidelines for advancing through this exercise. Move on to the next step, Full Twists, when you feel you are able to do so. This might take some time.
LEVEL 1: 3 Holds of 15 Seconds (Both Sides)
LEVEL 2: 3 Holds of 30 Seconds (Both Sides)
LEVEL 3: 3 Holds of 60 Seconds (Both Sides)
Rest 30 seconds between Sets. See Tutorial for more details.
Form Cues
Progression is key to this exercise. See the “Progression & Regression” section on this page to find easier variations. It’s normal to have multiple “mini progressions” before you are able to do the Full Twist.
It may help to bring some gentle full body exercises like jumping jacks before doing this exercise. This will mobilize your musculature and make your stretch more effective.
Turn toward your BENT leg. This is helpful to align the movement. For some reason, it’s easy to get confused on this. Many people initially turned toward their straight leg - myself possibly included.
Mind-muscle connection really matters here. Feel one side of your body stretch as the other side contracts. Small adjustments can help you feel the movement a lot better over the time you practice. This is one of the reasons longer holds are preferred.
Once you are in position, slightly look down as if you are trying to touch your chin to the shoulder toward which you are turning. This will help engage and stretch the muscles in the back of your neck.
Go slowly and steadily. Under NO circumstances should you use SPEED to twist into the movement or extend your range of motion. This would be a recipe for disaster. If you use control, your own body will regulate the safety of the movement.
Tutorial
Sit on the floor with your legs straight in front of you.
Place your right foot beside your left knee and cross it over so the foot is on the other side of the knee to your left.
Bend your left knee and place your left heel on your right buttcheek.
Turn slowly towards your bent leg.
Thread your left arm under your right knee from the outside.
Turn a bit more towards the right until you are able to grab your left hand with your right hand.
Hold your hands together while turning as hard as you safely can to the right side.
Breathe normally and hold for time.
Return to your starting position and do the exact same for the left side.
After doing both sides, rest 30 seconds before repeating again. See Standards.
Progression & Regression
To make this exercise easier: Joining your hands together is exceptionally difficult. It may help you to use a rope or hand towel. See the video above for reference.
To make this exercise harder: Like with all Twists, twisting more will make this exercise more difficult. After a lot of practice, you may be able to hold wrists instead of hands. Take care to make sure every inch of your Twist is controlled. Remember this is simply a mobility exercise that also conditions the sides of our body. There’s not much benefit to extreme levels of twisting.