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.