The Harmony Floor Sequence
B8 Twist and Punch
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SKIP this exercise if painful or uncomfortable
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Learn and follow the exercise instructions below.
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Practice this exercise daily as part of your sequence.
Warnings
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Perform this exercise in pain-free and comfortable ranges only.
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If not possible, skip this exercise and consult with a physical therapist or movement professional.
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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.
Movement
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.