THE LANDING ZONE

EVERYONE WELCOME OF ALL AGES

THE SPINAL TWIST

Warning! When you do the spinal twist, it is normal to hear some popping and clicking in your back. No worries.

Lie down on your back with the legs extended and your arms out to the sides.

Now lift the left leg until it is as vertical as you can make it. It is okay to bend your knee a little if needed.

Now swing your lifted left leg over your body and over the other leg. Continue twisting until your left leg is at the level of the bed. You can continue even further until the left foot hits the ground.

Remember, it is normal to hear some pops or clicks in your back.

Now do the other leg. Begin by lying on your back with legs out straight and arms out to the sides.

Lift the right leg so it is more or less vertical. Now swing the right leg over the left. Go all the way so that your right foot is on the bed or even further down.