MOOVES: Body conditioning and activation exercises.
The Back Rotation:
Back Rotation Exercise
This dynamic movement is performed from a plank or push-up position. It involves torso rotations that strengthen the core, improve spinal mobility, and enhance overall stability.
By integrating Back Rotation into your training routine, you can develop greater functional strength and flexibility, essential for any physical activity. This exercise is perfect for entrepreneurs aiming to boost both physical and mental performance, as it helps release tension and sharpen focus.
Experience Different Movements: Try various types of exercises and physical activities to discover which ones best suit your needs and preferences.
Be Curious and Open-Minded: Be willing to learn new techniques and training methods, and explore how each exercise impacts your body and overall well-being.
Body Awareness
Pay attention to the sensations, movements, and postures of your body during exercise. Be fully present in the moment.
Reflection & Understanding
Reflect on how you feel before, during, and after exercise. Understand how movement affects your body, mind, and emotions.
Mind-Body Connection
Establish a strong connection between your mind and body, ensuring they work in harmony for effective and safe training.
REMEMBER that you can use the following example as a joint activation to prepare your body for practice.
Explore Movement in Your Own Way
There is no single or exclusive way to explore movement—in the following video, We show you some options.
How would you do it?
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No matter how slow you go; the important thing is to keep moving toward your goals.
Back Rotation: Step-by-Step Execution
Starting Position: Begin in a high plank (push-up) position, with your arms extended and hands aligned with your shoulders. Keep your body straight, from head to heels.
Core Activation: Engage your core, ensuring proper alignment throughout the exercise.
Right Rotation: Rotate your torso to the right while lifting your right arm toward the ceiling. Follow your hand with your gaze, allowing full body rotation.
Return to Start: Slowly return to the high plank position, maintaining control throughout the movement.
Left Rotation: Repeat by rotating to the left, lifting your left arm toward the ceiling, and following it with your eyes.
Repetitions: Forget about counting reps—focus on how your body feels during the movement.
Are there any areas too tense?
Key Benefits of Back Rotation:
✔️ Core Strengthening: This exercise activates and strengthens core muscles, improving stability and posture, which helps prevent injuries. ✔️ Spinal Mobility Improvement: Controlled rotations enhance spinal flexibility, helping relieve accumulated tension. ✔️ Upper Body Strength Increase: By rotating with extended arms, this movement strengthens the shoulders and upper back, boosting overall physical performance.
Safety Tips:
✔️ Proper Warm-up: Start with dynamic stretches to prepare muscles and joints. ✔️ Soft Surface: Practice on a flat, soft surface like a mat or grass to reduce impact on joints. ✔️ Correct Technique: Focus on maintaining good posture throughout—avoid knees collapsing inward. ✔️ Gradual Progression: If you’re a beginner, start with shorter distances and gradually increase as you get comfortable. ✔️ Listen to Your Body: Pay attention to any discomfort or unusual pain—stop and adjust your technique if needed.
This move improves:
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