Turning is a common aspect of human function, enabling a wide range of movements that simplify activities and also make them safer and more efficient. Turning movements rely on joint and muscle flexibility—the stiffer your joints and muscles, the less you can turn or rotate your body.
Thankfully, keeping our muscles and joints at their optimal flexibility is readily achievable for most of us. Even those with mobility challenges can work to make the most out of the potential we have.
5 Exercises to Put a Groove in Your Moves
Here are some exercises that can help maintain the flexibility of the joints and muscles one needs to tune up turns.These exercises work well for my patients—however, I suggest speaking with your medical provider to make sure that they are right for you.
1. Kayak Row
The kayak row is excellent for warming up for the other exercises in the routine, as well as for limbering up the body in the morning after sleep. It’s easy to perform sitting in a chair, on the side of the bed, or on other seating surfaces.Step 1: Sit holding a short stick—a yardstick or a broom handle will suffice. Using a longer stick—such as a broomstick—can make this exercise a more natural movement to perform—just make sure that you have plenty of space and be careful not to bop any pets you might have.
Step 2: Initiate movement as if you are rowing a kayak, moving your right arm down and back before returning to the starting position and repeating the movement on the left side. Be sure to slightly rotate your trunk as you do so—this keeps the movement focused on back rotations instead of simply turning it into a shoulder exercise. Pace the activity at approximately one second per “row.”
Step 3: Rowing for one minute counts as one set. Try to perform three one-minute sets.
Modifications: If large rowing movements are too much, just perform movements as large as you can. As your spine and shoulders warm up, you should be able to do more.
Why I like it: With small rotations all down the spine, this exercise is great for warming your spinal muscles and ligaments and can serve as a perfect prelude to the other exercises.
2. Thread the Needle
Thread the needle is great for practicing lean-and-turn movements and is very controllable. As with other turning/twisting exercises, you will likely experience an increase in mobility as you warm up.Step 1: Start on your hands and knees, with your thighs and arms straight up and down.
Step 2: Slide your right hand under your body toward the left with your palm up, and then continue until you bring it as far to the left as you can, and your shoulder makes contact with the ground—or nearly does. Your left elbow will need to bend a little to accommodate the movement.
Step 3: Bring your right arm back to the starting position and repeat with your left arm. Moving your arm across and back counts as one repetition. Try to perform three sets of 12 repetitions per side. You can complete all movements with one side and then the other, or alternate sides as you move.
Why I like it: Because you use one arm to brace your body, the stretch is very controlled and repeatable. Stick with it, and watch your trunk rotation get better.
Modifications: If you can’t move your active arm very far under your body, just move it as far as you can before returning to the starting position. As your body acclimates to the exercise, you’re likely to be able to do more.
Increase the challenge: Rather than returning your arm to the starting position, continue upward and raise your arm as high as it will go, creating an external twist.
3. Plank Twists
Now we’re kicking it up a notch. Starting in a plank position, this exercise includes a significant spinal rotation to both sides while also focusing heavily on your core musculature.Step 1: Start in a low plank, facing the floor on your toes and forearms, with your trunk straight and your head looking down.
Step 2: Rotate your right hip to the right, moving it as close to the floor as you can without touching. Hold your shoulders in position as you do so. Take approximately one second to complete the movement.
Step 3: Rotate through to the left, nearly touching your left hip to the floor. Rotating in one direction counts as one repetition. Try to perform three sets of 20 repetitions per side.
Modifications: If you can’t rotate your hips far, just do what you can. You should be able to do more as you warm up. Also, if you can’t hold the plank for long, hold it as long as you can.
Why I like it: Rather than relying on arm and shoulder movements, this exercise puts your hips squarely in the spotlight, controlling the movement throughout while your upper body and core hold the plank.
4. Lunge Twist
The lunge twist is a mobility drill that works on trunk rotation and also does a great job of building leg and core strength. Granted, it’s a challenging exercise, but big effort nets big rewards, and therapists are merciless.Step 1: Stand with your arms by your sides and your feet approximately hip-width apart.
Step 2: With your hands clasped together at tummy level, step forward approximately 3 feet with your right foot and perform a lunge—bend your knee and hip to approximately 90 degrees of flexion while keeping your head and back upright. Be sure to keep your knee pointing straight forward, without crossing your body’s midline.
Step 3: Hold this position while rotating your upright trunk straight to the right as far as you comfortably can. Hold for one second before returning to the starting position. Repeat on the left side.
Step 4: Performing a lunge and rotating your trunk counts as one repetition. Try to perform three sets of 10 repetitions. You can alternate sides as you go, or perform all movements on one side and then the other.
Modifications: If you can’t go down far into the lunge, just go down as far as you can and hold there. Also, if you struggle with balance, feel free to hold onto a chair, counter, or any other stable surface to stabilize yourself.
Why I like it: By superimposing trunk rotation on top of a static position that engages your muscles, you have to really stabilize your core. From here, the trunk rotation is clean and precise.
5. Open Book Stretch
The open book stretch is delightful and works out of all bounds for the effort it takes to perform it. Controlled and precise, you will like how easy it is to perform and how far it can help you stretch.Practice tips: It might be more comfortable to elevate your head to be level with the rest of your spine using a thin pillow. Make sure the pillow isn’t thick enough to raise your head out of spinal alignment.
Be sure to ease into this stretch. As your muscles and ligaments release, you’ll notice that the stretch moves farther.
Note: It is common for one side to move farther into the rotation than the other, so don’t be surprised if this applies to you.
Step 1: Lie on your left side, with your legs stacked and your hips and knees bent to 90 degrees. Straighten your arms, and place your palms together.
Step 2: Slowly swing your right arm up toward the ceiling, and then continue farther back until you move it as far behind you as you can. As you move your arm, rotate your trunk, and follow your hand with your eyes, turning your head to do so. Keep your left shoulder touching the ground.
Step 3: When you have moved as far as you can, hold the stretch for five seconds before returning to the starting position.
Step 4: Moving as far as you can and then back counts as one repetition. Try to perform 15 repetitions per set, alternating sides after each set.
Why I like it: In doing this exercise, your arm sweep provides a great measure of how far your stretch is progressing.
Performed together as a routine, these exercises can help maintain your flexibility, which can, in turn, help keep you at your functional best. I suggest performing them at least three times per week for optimal benefit. I hope that you find them helpful.
About the fitness model: Aerowenn Hunter is a health editor and fitness model for The Epoch Times. Vibrant in her 60s, she’s an accredited yoga therapist who has dedicated three decades to teaching yoga.
Views expressed in this article are the opinions of the author and do not necessarily reflect the views of The Epoch Times. Epoch Health welcomes professional discussion and friendly debate. To submit an opinion piece, please follow these guidelines and submit through our form here.
