B11 Circles
Circles back standing
- Level Basic
- Position back
- Execution Standing
- Equipment rope
- Targets ribs
- Repetitions 10×
Circles back standing is one of the basic spiral stabilization exercises. It is performed standing. Equipment: rope. It targets ribs.
Starting position: Stand with your back facing the rope handle, the feet are parallel. Your belly is pulled in, your buttocks are firm.
Extend the back of the head 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. Keep the breastbone above the symphysis pubis.
The full procedure, a video with voice guidance and what to watch out for are in the Spiralista app.
Point your phone at the codeto open the exercise in the app.
