Seated Spinal Twist

A gentle spinal rotation stretch performed while seated that helps improve rotational mobility and stretches the obliques and erector spinae muscles.

Instructions

1. Sit upright on a mat with your legs extended or crossed in front of you, maintaining good posture.
2. Place your right hand behind you on the mat for light support and balance.
3. Bring your left hand across your body and place it on your right knee or thigh.
4. Gently rotate your torso to the right, looking over your right shoulder. Hold this position for 15-20 seconds while breathing deeply.
5. Return to the center and repeat on the opposite side, placing your right hand on your left knee and twisting to the left.
6. Perform 2-3 rotations per side for optimal stretching.

Tips

• Move slowly and deliberately into the rotation; never force the stretch with bouncing movements.
• Keep your hips stable and grounded; rotation should come from the spine, not the hips.
• Breathe deeply throughout the stretch to promote relaxation and increase range of motion.
• Perform this stretch when muscles are warm, ideally after a workout or light activity.
• This is an excellent mobility exercise for improving spinal rotation and alleviating lower back tension.