Kneeling Prisoner Rotations

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Kneeling Prisoner Rotations


Target Body Part:
Abs, Back

Equipment Needed:
No Equipment

Step 1

Starting Position:  Kneeling with both knees directly under your hips and feet plantar flexed (toes pointing behind you), interlock your hands lightly behind your head with your elbows out to the side.  Avoid pulling the head forward and flexing your neck.   Stiffen your abdominal muscles (“brace”) to stabilize your spine, then depress and retract your scapulae (pull shoulders down and back) without arching your low back. Hold your chest up and out, and tilt your head slightly up.

 

Step 2

Exhale and rotate the arms to the left keeping the chest open and elbows wide.  Avoid rotating the hips.  Stop at the point of resistance.  Hold this position for 15 seconds.

 

Step 3

Then, laterally flex the trunk (bend to the side) pointing the left elbow toward the floor and hold for 5 seconds.  Return to an upright position and then laterally flex the trunk in the opposite direction pointing the right elbow toward the floor.  Hold this position for 5 seconds.

 

Step 4

Return to an upright position and allow the trunk to rotate further to the left side, keeping the hips facing forward.  Return to starting position. 

 

Step 5

Perform 2-4 repetitions on each side, rotating further into the movement each time.

 

Keep your gaze directly in front of you and your head in line with your spine. Visualize rotating the whole torso as one unit.

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