Spinal Twist
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The Spinal Twist is a bodyweight stretching exercise that involves seated or supine rotation of the torso to mobilize the spine and improve flexibility. Its primary purpose is to release tension, enhance spinal mobility, and promote better posture by targeting the abs, glutes, chest, shoulders, back, and neck muscles. It benefits athletes, office workers, and anyone with lower back stiffness seeking improved range of motion and recovery.
How to Perform Spinal Twist
- 1Sit on the floor with both legs extended straight in front of you, feet flexed, and spine tall.
- 2Bend your right knee and cross your right foot over your left thigh, placing your right foot flat on the floor outside your left knee.
- 3Place your left elbow on the outside of your right knee, keeping your right hand on the floor behind you for support.
- 4Inhale deeply to lengthen your spine, then exhale as you gently twist your torso to the right, pressing your left elbow against your right knee to deepen the twist.
- 5Hold the twist for 20-30 seconds, breathing deeply and evenly—inhale to lengthen, exhale to twist deeper.
- 6Inhale to return to center, then repeat steps 2-5 on the left side.
- 7Key form tips: Keep both sit bones grounded to avoid straining the lower back; gaze over your right shoulder (or left) without crunching your neck; move slowly to protect the spine. Common mistakes: Rounding the back or forcing the twist beyond comfort.
