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The Harmony Floor Sequence

B8 Twist and Punch

Anchor 1

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SKIP this exercise if painful or uncomfortable

  • Learn and follow the exercise instructions below.

  • Practice this exercise daily as part of your sequence. 


  • Perform this exercise in pain-free and comfortable ranges only.

  • If not possible, skip this exercise and consult with a physical therapist or movement professional.

  • When relevant, ensure that this exercise is within the surgeon's post-operation protocol.

Learn the Exercise

B8 Twist and Punch is an important sitting stability and mobility exercise and also a powerful posterior thigh stretch.

Starting Position

  • Sit on sit bones with parallel legs extended forward.

  • Assume a neutral pelvis and spine.

  • Avoid flattening the lumbar curvature or assuming a forward head posture.

  • Elongate the spine, relax the shoulders and look forward towards the horizon.

  • Feel a slight and comfortable posterior thigh stretch in this position.

If this position is easy and no stretch is felt:

  • Extend ankles and toes.

If this position is difficult:

  • Sit on a pillow or at the edge of a low stool or chair.

  • Find the lowest height to hold this posture harmoniously and comfortably.


  • While maintaining the spine elongation and harmonious upright posture, rotate spine from side to side and punch with fists.

  • Keep the head facing forwards during the entire exercise.

  • Alternate every repetition.

Perform 3-5 stretches to each side then proceed to exercise B8 Clapping Saw.

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