The #1 Rotation Routine That Fixes MOST Movement Problems

Restore rotation - the dimension of movement most people have completely lost. This 15-minute routine takes you through 3 levels (ground, kneeling, standing) to unlock your spine, hips, and shoulders.
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TIMESTAMPS:
0:00 - Why You Lost Rotation
1:45 - Ground Level: Supine Spinal Twists
3:20 - Ground Level: Thread the Needle
5:10 - Mid Level: Kneeling Thoracic Rotations
6:45 - Mid Level: Low Lunge with Rotation
8:30 - Standing Level: Spinal Waves with Rotation
9:50 - Standing Level: Windmills
11:20 - Standing Level: Hip Spirals
13:40 - What Changes When You Restore Rotation

#Rotation #Movement #Mobility #SpinalHealth #ThoracicSpine #HipMobility #MovementPractice #functionalmovement

Most people move in one plane all day - forward and backward. Walking, sitting, standing, even at the gym with squats and deadlifts. But your body is designed to move in three dimensions: to spiral, twist, and rotate through your spine, hips, and shoulders.
When you lose rotation, everything else compensates. Your lower back takes over for your hips. Your neck compensates for your thoracic spine. Your shoulders don't work properly. Everything works harder than it should.

This routine restores rotation from the ground up through three progressive levels:
LEVEL 1 - GROUND (Maximum Control):
Supine spinal twists and thread the needle establish the foundation. You learn what rotation feels like when gravity assists and your nervous system has full control.
LEVEL 2 - KNEELING (Added Complexity):
Kneeling thoracic rotations and low lunge with rotation challenge your body to control rotation in positions where you actually have to work for it.
LEVEL 3 - STANDING (Real-World Integration):
Spinal waves with rotation, windmills, and hip spirals integrate everything into functional, three-dimensional movement patterns.
Do this routine regularly and watch what changes - not just in how you move, but in how your body feels and responds to everything else in your daily life. This is maintenance for keeping your body functioning the way it's supposed to, not just now, but for the rest of your life.


This content is for educational purposes only and is not intended as medical advice. Always consult healthcare professionals for personalized guidance regarding health conditions.