placid Posted November 19, 2013 Share Posted November 19, 2013 I'm trying this exercise and having tremendous difficulty, as others seem to have, in keeping a totally flat back. Just so I have it right - the back must be kept flat against the wall from hips up to scapulae (which will move as they need off the wall); elbows and wrists should stay against the wall as well.My problem mostly seems to that my back wants to arch as I extend my arms, so should I only perform each rep until my back is coming off the wall? Over time will I eventually be able to raise arms higher? Does this exercise correlate in any way with the half-spinal twist (as shown here: https://www.gymnasticbodies.com/forum/topic/13700-half-spinal-twist-yoga-position/)? I practise that regularly. Link to comment Share on other sites More sharing options...
jl5555 Posted November 19, 2013 Share Posted November 19, 2013 Wow! A year gone by in this thread! My shoulders have opened considerably since my last post here, due to lots of static hanging, shoulder mobility work, etc. I haven't really kept up with doing these regularly but, for sure, they are now much easier for me to do with a flat back . The movement just seems much more fluid and I don't feel like I have to force anything to make it happen. Happy side effect of all the other work, I guess. I personally don't see much correlation between a seated twist and this motion. My rotational fexibility is pretty good but I have never really been able to hook my lat/shoulder behind my raised knee. I'm fine with that as I focus more on keeping the sit bones fully on the floor while using my back arm to pull the rotation around. On 11/19/2013 at 11:22 AM, placid said: I'm trying this exercise and having tremendous difficulty, as others seem to have, in keeping a totally flat back. Just so I have it right - the back must be kept flat against the wall from hips up to scapulae (which will move as they need off the wall); elbows and wrists should stay against the wall as well.My problem mostly seems to that my back wants to arch as I extend my arms, so should I only perform each rep until my back is coming off the wall? Over time will I eventually be able to raise arms higher? Does this exercise correlate in any way with the half-spinal twist (as shown here: https://www.gymnasticbodies.com/forum/topic/13700-half-spinal-twist-yoga-position/)? I practise that regularly. Link to comment Share on other sites More sharing options...
Felix Posted September 4, 2014 Share Posted September 4, 2014 If you aren't even close to getting a solid rep on these, would doing them while lying flat on a floor help you progress towards doing these against a wall? Link to comment Share on other sites More sharing options...
Jon Douglas Posted September 6, 2014 Share Posted September 6, 2014 On 9/4/2014 at 11:08 PM, Felix said: If you aren't even close to getting a solid rep on these, would doing them while lying flat on a floor help you progress towards doing these against a wall?Yes, this is the standard regression Link to comment Share on other sites More sharing options...
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