A11 Circles

Circles back sitting belongs to the basic spiral stabilization exercises and suits beginners too. It is performed sitting. Equipment: chair, rope. It targets ribs.

Starting position: Sit on a chair, on your sitting bones, with your back facing the rope handle. Your pelvis is perpendicular to the seating surface, your knees, ankles and hip joints are at right angles with feet parallel.

Extend the back of your neck upward, keep your shoulder blades down and begin rolling the spine vertebra by vertebra by tilting your head down and pulling the chin as close as possible to the pit above the breastbone. The breastbone is above the symphysis pubis.