Seated Side Twist
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The Seated Side Twist is a bodyweight stretch exercise performed by sitting with legs extended, placing one hand behind the opposite hip, and rotating the torso to one side while keeping the hips stable. Its primary purpose is to enhance spinal mobility, relieve lower back tension, and improve rotational flexibility. It mainly targets the glutes and back muscles, benefiting athletes, office workers, or anyone seeking better posture and core stability through daily mobility work.
How to Perform Seated Side Twist
- 1Sit on the floor with both legs extended straight in front of you, feet flexed, and spine tall.
- 2Bend your right knee and place your right foot flat on the floor outside your left knee, keeping your left leg straight.
- 3Place your left elbow on the outside of your right knee, and rest your right hand on the floor behind your hips for support.
- 4Inhale to lengthen your spine, then exhale as you gently twist your torso to the right, pressing your left elbow against your right knee.
- 5Hold the twist for 20-30 seconds, breathing deeply and sinking deeper into the stretch with each exhale.
- 6Inhale to return to center, then repeat steps 2-5 on the opposite side.
- 7Key form tips: Keep both sit bones grounded to avoid rounding the lower back; gaze over your right shoulder (or left) for a gentle neck stretch; avoid forcing the twist—use your breath to deepen it naturally. Common mistakes: Arching the back or using momentum instead of controlled rotation.
