"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.

1. Take lunge step back with one leg.

2. Arch back slightly and rotate towards outside of lead leg.

3. Reach with arms; briefly pause; repeat 10x alternating legs for each reach.

4. After 10 total reps go to next #8 Drop Lunge warm-up exercise.

5. NOTE! This is #7 in a sequential series of 10 exercises. Perform as directed in exact order.

6. *Advanced: Increase spinal rotation and arm reach.

7. *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.

• 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.

• 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.

• 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!

• Dynamic Warm-Up Directions

• Dynamic Warm-Up Graphics Cue Card

• 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. 

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(Updated 7.3.08)

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