Straight Leg Twists
An introduction to twisting. Twist as hard as you safely can.
Think of this a mobility exercise - not necessarily a relaxation exercise.
Standards
These numbers are provided as guidelines for advancing through this exercise. Move on to the next step, Bent Leg Twists, when you feel you are able to do so.
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
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.
Turn towards your bent leg and place your left hand on your right side. Place your right hand behind you.
Continue turning to your right as hard as you safely can.
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: If you are unable to place your hand on the outside of your knee, simply turning without involving your arms will make this exercise easier. You will know you are making progress when you can place your elbow on the outside of your knee.
To make this exercise harder: Slowly experiment with bending your straight leg will make this exercise harder (see Bent Knee Twists). Don’t bend your leg halfway and attempt to make progress this way. This puts unnecessary sideways pressure on the knee. Bend your knee all the way and attempt twisting with proper posture.