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Torso Rotation Machine

IntermediateStrengthTier T3

You sit in a torso-rotation machine with pads across your upper chest and thighs. You turn your torso against the weight to the side, then return slowly to the start.

Targets: Spine Chain (Full Spine)

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

machines

Gym

  • gym machine (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Adjust the seat height and choose your start position before you begin.
  1. A woman seated on a rotation machine, her chest pressed against chest pads and her hands on the handles, facing forward.

    Step 1 of 3

    Sit on the machine with the pads positioned across your upper chest, grasp the handles and pull your chest firmly against the pads, then squeeze your thighs firmly against the thigh pads.

  2. The same woman, her chest and hands unmoved, but her hips and lower body now turned fully to one side.

    Step 2 of 3

    Rotate your lower body completely to one side against the machine's resistance, keeping your chest pulled against the pads and your grip on the handles the whole time, then return and repeat rotating to the opposite side.

  3. A woman seated on a rotation machine, her chest pressed against chest pads and her hands on the handles, facing forward.

    Step 3 of 3

    Sit on the machine with the pads positioned across your upper chest, grasp the handles and pull your chest firmly against the pads, then squeeze your thighs firmly against the thigh pads.

Safety Information

Keep your chest firmly against the chest pads and your grip on the handles throughout the rotation -- never let your chest lift or twist off the pads -- because this is the required set-up before the movement begins. Obtain a medical exam before beginning this or any exercise program, and if you have a low back injury, disc condition, recent abdominal or spinal surgery, or an unstable hip, ask a physical therapist or physician before attempting this exercise, because the whole lower body rotates against machine resistance while the chest and torso stay fixed. Stop exercising and return to the centered start position with control immediately if you feel faint, dizzy, or experience pain, pinching, or numbness in the low back, hip, or SI joint at any point in the rotation, and consult your physician, because this is a general instruction for the machine line. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.