Seated Spinal Twist
The Seated Spinal Twist is an excellent exercise for improving the flexibility of your spine and reducing tension in your back. This exercise also helps stimulate digestion and strengthen your abdominal muscles.
Benefits
The Seated Spinal Twist helps improve spinal flexibility and may relieve back pain. It also promotes better digestion and may help detoxify your organs.
Common Mistakes
- ! Twisting too quickly: Take your time moving into the twist and do not force your body beyond what is comfortable.
- ! Not keeping your back straight: Make sure your back is straight during the twist to maximize the benefits and prevent injuries.
Instructions
- Sit on a mat with your legs extended straight out in front of you.
- Bend your right knee and place your right foot over your left leg, just outside your left thigh.
- Place your right hand behind you on the mat for support.
- Inhale and raise your left arm. As you exhale, twist your torso to the right and bring your left elbow against the outside of your right knee.
- Hold this position while breathing deeply, and try to move slightly farther into the twist with each exhalation.
- Repeat the exercise on the other side.
Key Muscles
This exercise primarily targets the muscles in your back, particularly the erector spinae, and the obliques on the sides of your abdomen. Your shoulders and chest also receive a light stretch.
Possible Alternatives
If the full Seated Spinal Twist is too intense, you can modify the exercise by keeping your leg on the inside of the bent leg instead of placing it over the other leg. For more of a challenge, you can use a towel or yoga strap to deepen your stretch.
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