Spinal Twist - Single Leg
BWBodyweightUnilateralStretch
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The Spinal Twist - Single Leg is a bodyweight stretch exercise performed unilaterally by lying on your back, lifting one leg across the body while twisting the torso and using the opposite arm to deepen the spinal rotation. Its primary purpose is to enhance thoracic mobility, relieve spinal tension, and improve rotational flexibility. It targets the glutes, chest, shoulders, and back, benefiting athletes, desk workers, or anyone seeking better posture and injury prevention through dynamic stretching.
How to Perform Spinal Twist - Single Leg
- 1Lie on your back with legs extended, arms outstretched to the sides at shoulder height, palms facing up.
- 2Bend your right knee and hug it toward your chest with both hands, keeping your left leg straight on the floor.
- 3Inhale deeply to prepare, then exhale as you guide the right knee across your body toward the left side using your left hand.
- 4Extend your right arm out to the side and follow it with your head, turning your gaze toward the right hand.
- 5Hold the twist for 20-30 seconds, breathing deeply and relaxing into the stretch.
- 6Inhale to return the right leg to center, then switch sides by bending the left knee.
- 7Repeat the twist on the left side, exhaling as you cross the knee and turning your head right.
- 8Key form tips: Keep both shoulders pressed into the floor; avoid forcing the knee past your comfort level; engage your core lightly to protect the spine. Common mistakes: Lifting the opposite shoulder or rushing the hold.
