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jeff@excelwithgrace.ca
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Rotating Lunge


Benefits:
  • Increase hip, shoulder and thoracic spine mobility
  • Improves lower body and core strength
  • Releases tension in the chest, shoulders and back

Cues:
  • Start in a high lunge
  • On an exhale bring your arms into a cactus position - a 90° angle at your shoulders and at your elbows
  • On an exhale keeping your spine long and your arms stationary turn to the right 
  • On an inhale come to centre
  • On an exhale keeping your spine long and your arms stationary turn to the left
  • You can do this with your back knee down or lifted

Common Errors:
  • The neck is not extended
  • The from the cactus position the arms move towards each other during the twist
Modifications:
  • You can do this pose in a low lunge
  • You can do this pose where the arms are extended fully

Cautions:
  • Knee pain
  • Hip pain
  • Back pain
  • ​Shoulder pain
Alternative Poses:
  • High lunge with cactus arms
  • Low lunge with cactus arms
  • Forward fold twist
  • Seated twist

Anatomy


Lengthening:

Strengthening:

Rotating Lunge with extended arms


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jeff@excelwithgrace.ca
604-783-6427