Seated Twist

A basic seated spinal rotation stretch that improves rotational mobility and stretches the obliques, erector spinae, and lateral back muscles.

Instructions

1. Sit upright on a mat or floor with your legs extended in front of you, or with your knees bent and feet flat on the floor.
2. Cross your right leg over your left knee, placing your right foot flat on the floor outside your left knee.
3. Place your left elbow against the outside of your right knee for leverage.
4. Gently rotate your torso to the right, using your left elbow to apply gentle pressure against your right knee. Hold this position for 15-20 seconds while breathing deeply.
5. Return to center and repeat on the opposite side.
6. Perform 2-3 rotations per side.

Tips

• Move slowly into the stretch; avoid forcing rotation with jerky or bouncing movements.
• Keep your hips level and stable; the rotation should come from the spine, not from hip movement.
• Breathe steadily throughout the stretch to help muscles relax and improve flexibility.
• Perform this stretch when muscles are warm, ideally after light activity or as part of a cool-down routine.
• This is an excellent mobility exercise for the spine and helps alleviate tension in the back and obliques.