Videos
Instructions
- Sit upright on the floor with legs extended or crossed.
- Place your right hand behind you for support.
- Bring your left hand across your body to the outside of your right thigh.
- Inhale and lengthen your spine.
- Exhale and gently twist your torso toward your right side.
- Hold the position, then slowly return to the center and repeat on the other side.
Technical tips
- Keep your spine tall and avoid slouching.
- Do not force the twist; move within your comfortable range.
- Engage your core to support the rotation.
Breathing tips
- Inhale to lengthen your spine before twisting.
- Exhale slowly as you deepen the twist.
- Breathe steadily and avoid holding your breath during the stretch.
Medical restrictions
- Spinal disc injuries
- Recent abdominal surgery
- Severe lower back pain
Description
The Seated Torso Twist Stretch is a gentle and effective mobility exercise designed to increase spinal flexibility, release tension, and improve posture. Performed in a seated position, this stretch promotes rotational mobility in the spine while encouraging core engagement and deep breathing. It is commonly practiced in yoga, Pilates, and fitness routines as both a warm-up and cool-down exercise. By regularly performing this stretch, individuals can enhance their overall spinal health, support functional movements, and counteract stiffness caused by prolonged sitting or poor posture. The Seated Torso Twist Stretch also helps to stimulate circulation in the back and abdominal area, making it particularly useful for relaxation and recovery. Because it requires no equipment, it is accessible to all fitness levels and can be performed anywhere. This exercise is especially beneficial for individuals seeking to maintain flexibility, reduce lower back discomfort, and improve torso mobility for daily activities and sports performance.
What are the benefits of doing the Seated Torso Twist Stretch?
This stretch improves spinal flexibility, reduces back stiffness, promotes better posture, and helps release tension in the core and lower back muscles.
What is the most common mistake in the Seated Torso Twist Stretch?
The most common mistake is slouching or rounding the back instead of keeping the spine tall, which reduces effectiveness and may strain the lower back.
Is the Seated Torso Twist Stretch safe for lower back pain?
Yes, it can be safe when done gently and without forcing the range of motion, but individuals with severe back issues or spinal injuries should consult a professional first.
How long should I hold the Seated Torso Twist Stretch?
Hold each twist for 20 to 30 seconds per side while breathing deeply, then slowly return to center before switching sides.
How does the Seated Torso Twist Stretch compare to the Standing Torso Twist?
The seated version provides more stability and controlled rotation, making it safer for beginners, while the standing version adds balance and dynamic engagement.
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