The Standing Core Rotation with exercise bands
A cable machine or exercise tubing with handles can be used for this movement. If you don’t have that equipment you can improvise with a medicine ball that is 8 percent of your body weight.
1. Stand in the middle of the cable machine while holding a cable handle. The cord should be taut, the cable machine arms should be set parallel to the floor.
2. Get into an athletic stance with your arms straight in front of you. Your feet should be hips width apart as shown in the photo above.
3. Contract your abdominal muscles and then pull at the cable handle while rotating your shoulders, head, arms, trunk, hips and one knee and foot in the same direction as shown in the photo below. Your moving knee should be bent.
4. Slowly return all body areas back to the start position. Repeat 8-to-10 times.
5. Perform the same movement with the other side of your body by simply facing the other direction.
6. Do not round your back or flex your upper body forward or down as if doing an abdominal crunch. Not exhibiting good posture during this exercise is very harsh on spinal discs and will lead to back pain.
7. You’ll work the primary internal and external obliques, adductors, gluteus minimums and tensor fascia late muscles. Also, the rectus abdominus, peroneal of the calf and the deep intrinsic core, acting as stabilizers, will get a workout.
8. Do not round your shoulders or upper back, do not over-rotate or twist and avoid letting your head or neck protrude forward. During the twists make sure your foot and ankle pivot and rotates.
9. Athletes who have bad posture, back pain or tight hip flexors should correct these imbalances before attempting this movement.
Disclaimer: Do not begin any physical activity described in this column without prior approval from your health care professional.