On the ninth day of Christmas.....

 On the ninth day of Christmas my true love gave to me....Helicopters!

 Why it rocks:
Trunk rotation exercises work the abdominal,back,and,oblique muscles,and improve torso flexibility.

How to do it:

1.Stand in a straddle, feet outside shoulder width, knees bent, chest out, shoulders back, abs engaged.
2.Place the bar on your upper shoulders, or at the very base of your neck. Keep neck aligned; in other words, do not stick your chin forward. Instead focus on retracting your chin a bit. (It’s good for your neck to do this!) 3.Flex arms while extending them left and right, palms down, resting lightly on bar or wooden rod.
using the stance above, exhale as you rotate left, keeping your eyes forward, hips still. Do your best to not move anything below your navel. Inhale as you come out the rotation left, and in one smooth movement exhale as you then rotate right. Again, moving from the navel up. Rotate 8 to 10 times per side




Two tips that might help:
1.Breathe
2. Make sure you are engaging your abs

Merry Christmas!

xoxo
Cameron Ahleigh