Seated Twist
Seated Twist
Muscle Group(s) Stretched: Back*
Ranges of Motion Trained: Spinal rotation (twisting)
Type of Stretch: Active Dynamic
Difficulty: All-Levels
Suggested Prerequisites: none
By sitting and “anchoring” our hips on the floor (or on a block or on a chair), we prevent our hips from twisting and ensure this twist comes from our thoracic spine (upper back) and not our pelvis.
How To
Step 1
Start in a comfortable seated position where you can sit up with a tall spine - this could be sitting cross-legged on the floor, kneeling, sitting on some yoga blocks, or even sitting in a chair. Whatever feels best for your hips and your back!
Place your hands behind your head, opening your elbows wide.
Step 2
Twist your chest over to one side (make sure this twist is coming from your chest and you’re not just pulling your elbows around…), hold for a moment, then twist over to the other side.
If you’d like to incorporate breath, I like to inhale when coming back to the center (thinking about sitting up super tall), and exhale when twisting over to one side).
Repeat for 8-10 twists to each side.
Modifications
Need to make it easier?
Keep your twists a bit smaller.
Cross your arms in front of your chest.
Want to make it harder?
Stand up instead of sitting. Be sure to engage your glutes to prevent your hips from twisting - keep your hip bones pointing forwards!
Related Content
Flexopedia: Disco Cow
Blog Post: Back Stretches for Full Spinal Flexibility
Blog Post: 6 Cat-Cow Variations for Spinal and Shoulder Mobility
Blog Post: Why Your Upper Back Sucks at Backbending (and How to Make it Suck Less)
