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Instructions
- Sit on the floor with your legs extended.
- Bend your right knee and place your right foot outside your left thigh.
- Place your right hand behind you for support.
- Inhale and lift your left arm up.
- Exhale and twist your torso to the right, placing your left elbow outside your right knee.
- Hold the position for the desired duration while keeping your spine straight.
- Return to the starting position and repeat on the other side.
Technical Tips
- Keep your spine tall and avoid rounding your back.
- Use your breath to deepen the twist gradually.
- Engage your core throughout the movement.
Breathing Tips
- Inhale to lengthen your spine before the twist.
- Exhale as you rotate into the twist.
- Maintain steady breathing while holding the position.
Medical restrictions
- Spinal injuries
- Severe lower back pain
- Pregnancy (third trimester)
What muscles does the Seated Spinal Twist stretch the most?
The Seated Spinal Twist primarily stretches the back muscles, including the erector spinae, while also targeting the external obliques to improve rotational mobility and flexibility.
Is the Seated Spinal Twist safe for lower back pain?
The Seated Spinal Twist can be beneficial for mild lower back tightness, but individuals with spinal injuries or severe lower back pain should consult a medical professional before performing it to avoid aggravating their condition.
How long should I hold the Seated Spinal Twist position?
It is recommended to hold the Seated Spinal Twist for 20 to 60 seconds per side, focusing on controlled breathing and gradual deepening of the stretch for optimal results.
Can I do the Seated Spinal Twist every day?
Yes, the Seated Spinal Twist is generally safe to perform daily as part of a mobility or stretching routine to maintain spinal flexibility and promote relaxation.
The Seated Spinal Twist is a fundamental flexibility and mobility exercise commonly practiced in yoga and fitness routines. It is designed to enhance spinal rotation, promote digestive health, and relieve tension accumulated in the back after prolonged sitting or intensive training sessions. This movement involves twisting the torso while keeping the spine upright, which helps to stretch the muscles along the spine, particularly the erector spinae, and engages the obliques to support rotational stability. Regular integration of the Seated Spinal Twist can improve overall spinal health, posture alignment, and thoracic mobility, which are crucial for daily activities and athletic performance. This exercise is accessible for most fitness levels and requires no equipment, making it ideal for home, office, or studio practice. It is often included in cool-down sequences, recovery sessions, or mobility flows to maintain or regain optimal functional range of motion in the spine.