"Ron Jones" Dynamic Warm-Up #7:
"Backwards Lunge Twist"
For max rotation, look "behind" body as you twist.
Ron Jones Dynamic
Warm-Up DVD
OBJECTIVE: Increase spinal & shoulder mobility & dynamic balance.
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Take lunge
step back with one leg.
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Arch back
slightly and rotate towards outside of lead leg.
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Reach with
arms; briefly pause; repeat 10x alternating legs for each reach.
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After 10 total reps go to next
#8 Drop Lunge
warm-up exercise.
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NOTE! This is
#7 in a sequential series of 10 exercises. Perform as directed in
exact order.
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*Advanced: Increase spinal rotation and arm reach.
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*Modifications/Substitutions:
Limit Range of Motion. For older or less mobile populations, I sometimes
just eliminate this exercise from the series if it proves too technical or
difficult. However, this is one of my favorites in the DWU series.
It really helps to eliminate pain and tightness in my own back.
Tips: A great exercise for primarily opening the
spine and improving balance but easy to get confused. To keep it simple,
if you step back with the right leg, you must rotate to the LEFT. If you
step back with the left leg, you must rotate to the RIGHT. You
always rotate to the outside of lead leg in
front i.e. right leg forward means rotate right.
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Don't worry about the "lunge" part at
first. The most important thing is to master the backwards twist for
spinal mobility. Once you get the twisting down and your spine open,
THEN work on adding the lunge depth to go down with each rep so you can work
on a little more hip mobility.
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I have found through experience that it
helps a bit to "angle" the backs toes in (internal rotation of leg).
This helps a little with balance so I can get more spinal rotation. The
real objective of this exercise is the spinal rotation more than the secondary
balance challenge.
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Rotational Patterns: None
of my rotational patterns are designed to force any end point ranges of
motion. They are just "gentle" rotation patterns that the body under
normal conditions should be able to do. Do not force lumbar rotation
because the lumbar spine is not capable by design for more than about 15°
of rotation. Spare the spine from any forced or extreme positions
whether it is my warm-up or other activities!
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Dynamic Warm-Up
Directions
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Dynamic Warm-Up
Graphics Cue Card
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Dynamic Warm-Up &
Human Movement Background Info
Get Your Warm-Up DVD & Move Better
Now! *Note:
This exercise is intended for "normal healthy"
individuals. If you have an injury, or abnormal pain is present,
see your physician or a certified physical
therapist before continuing your exercises.
RonJones.Org
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(Updated 7.3.08)
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