Weighted Spinal Rotation

Here’s a great way to increase spinal rotation. The pull from gravity will facilitate the movement (as you lowering down in the eccentric phase) and then you’ll strengthen the tissues around torso and shoulder girdle as you press up from the floor (concentric phase).

Cross the legs (adduction). If you tilt to the left side wrap the right one on top. Crossing the legs will reduce movement in the lower body and help you to rotate more from around the spine. You don’t need to cross the legs! You can also glue the legs together or squeeze an object between the thighs.

Rest the head on the ground (or elevate and place on a cushion/blanket). Keep your knees at hip level. If you can reach the legs with the free arm you can help and press down towards the ground. Hold the weight with elbow extension and maintain the arm vertical.

Try to lower the shoulder to the ground, rotate across around the spine (mainly lower and middle part) and maintain the legs on ground.

Use a weight (kettlebell or dumbbell) that allow you to maintain your arm vertical throughout the entire movement. In the video I use a combination of dynamic reps and isometric hold (e.g. 10 reps and 20 seconds static hold). Find a dosage that’s meaningful and appropriate for your practice. I usually integrate these rotations 3-5 sets. Either with the same reps and weight or I increase the weight or increase the time in the isometric hold. In the isometric hold you can add a movement from your shoulder blade (protraction and retraction). Pushing the weight towards the ceiling and then move it in the opposite direction↑↓.

You can cancel your next appointment with your chiropractor- this one will do it and cost you zero money😂

Thank you Erik Börjesson for the inspiration.

You can also try this video or this one or this one if you like to practice more variations in spinal rotation. Let me know if you have any questions!

//Magnus Ringberg