Standing Floppy Arm Twist

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Standing Floppy Arm Twist

Muscle Group(s) Stretched: Back*

Ranges of Motion Trained: Spinal rotation (twisting)

Type of Stretch: Active Dynamic

Difficulty: All-Levels

Suggested Prerequisites: none

This is a feel-good spinal twist that I often include in the standing portion of my warm up. Just watch out for walls and furniture when you’re swinging your arms!

How To

Step 1

Start standing with arms relaxed by your sides (make sure you’re not close to a wall or furniture that you might hit).

Step 2

Twist your torso to the right, letting momentum carry your left arm across your body to the right, and then twist to the left, letting your right arm follow. Twist side to side, keeping arms relaxed and floppy, 5-12 times.

Variations

For an even bigger twist, bend your knees and lift the heel of the “back” foot in your twist (whichever leg you are twisting away from) - this will allow your hips to pivot even more for a bigger twist.

If you feel balanced, you can also bring the twist up into your neck by looking over the shoulder you are twisting towards.

 
 
Danielle Enos (Dani Winks)

Dani is a Minneapolis-based flexibility coach and professional contortionist who loves sharing her enthusiasm for flexibility training with the world.

https://www.daniwinksflexibility.com
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Windmill Twist

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Active Side Bend