STARTING POSITION

Begin in a quadruped position, with both legs adducted together along the midline. The knees are aligned directly beneath the hips, and the wrists are beneath the shoulders. Keep the spine in a neutral position, ensuring that the neck stays in line with the breastbone. Inhale to prepare.

MOVEMENT

Exhale — Lift both feet off the floor and rotate them to one side, allowing your pelvis to twist in the same direction. Keep your core engaged to stabilize your spine as you move. As your pelvis twists, rotate your head and upper body to follow, turning to look toward your feet. This movement will create a side “C” shape with your spine. Keep your shoulders stable, and level  gently draw the shoulder blades down and in the back.

Hold the position for about 4 seconds, ensuring the spine remains in a neutral alignment. Focus on maintaining pelvic alignment and using your core to stabilize your body. 

Inhale — Slowly with control return to your starting position.

Repeat the movement at least four times on each side.

• Core muscles, emphasis on internal and external obliques and transversus abdominis. 
• Spinal lateral flexors and rotators such as quadratus lumborum, and erector spinae.
• Spinal and pelvis stabilizers like multifidus, gluteus medius and minimus:
• Scapular stabilizers like serratus anterior and rhomboids.

• Lumbar spine and pelvic mobility
• Core activation and strengthening of lateral flexors
• Spinal alignment
• Spinal range of motion and proprioceptive feedback
• Pelvic stability
• Scapular stability
• Neuromuscular coordination
• Breath control

• Articulate each segment of your spine in a C-shape with control, initiate side flexion from the feet and pelvis. Then let the head rotate and the upper part also follow the side flexion. This promotes segmental spinal mobility, avoiding forcing the movement beyond the natural range of motion.
• Maintain a neutral alignment of both the spine and neck throughout the exercise, avoiding any excessive twisting or straining.
• Keep the shoulder blades gently drawn down and in to stabilize the scapulae, ensuring that the shoulders remain level and do not elevate or protract during the movement.
• Engage core muscles — activate the transversus abdominis and oblique muscles to support the spine and control the spinal articulation and stability.
• Monitor body’s weight distribution — ensure that the weight remains evenly distributed between both hands and knees throughout the exercise to maintain balance and prevent overloading one side.
• Focus on segmental movement — visualize the spine moving one segment at a time into a “C” shape, promoting articulation at each vertebral level and enhancing mobility.
• Coordinate the breath to assist the side flexion and return to all fours.
• “Imagine drawing a C-shape curve with your spine, from the pelvis to the top of your head.”