Spinal Rotation

A seated or standing rotational stretch that improves spinal mobility and flexibility while gently decompressing the spine and stretching the obliques.

Instructions

1. Sit on the floor with your legs extended in front of you.
2. Bend your right knee and cross your right foot over your left leg, placing the sole of your right foot on the floor.
3. Wrap your left arm around your right knee, gently pulling your right knee toward your chest.
4. Place your right hand behind you on the floor for support.
5. Inhale, then exhale as you gently twist your torso to the right, feeling the stretch in your left hip and obliques.
6. Keep your shoulders relaxed and avoid forcing the stretch.
7. Hold for 20-30 seconds, breathing deeply.
8. Release and repeat on the opposite side.

Tips

• Sit up tall and keep your spine long throughout the stretch
• The stretch should be gentle; never force a deeper rotation
• Keep both sit bones grounded for maximum effectiveness
• This stretch is excellent for spinal mobility and digestive health
• Perform this slowly and mindfully, especially if you have any back issues
• You can also perform this stretch in a standing position for variety