Spine Twist

Description

How to Do Spine Twist

1. 1
   Setup

   Sit tall on the floor with your legs extended straight in front of you, feet flexed, and arms extended out to the sides at shoulder height, palms down.

2. 2
   Setup

   Ensure your spine is long and straight, as if a string is pulling you from the crown of your head, keeping your shoulders relaxed and down.

3. 3

   Inhale, then as you exhale, rotate your torso from your waist to one side, imagining you're twisting a wet towel, keeping your hips stable and facing forward.

4. 4

   Hold the twist briefly, feeling the stretch through your obliques and side of your back, then inhale to slowly return to the center.

5. 5

   Exhale and repeat the rotation to the opposite side, maintaining control and a tall posture throughout the movement.

Tips

• Initiate the twist from your waist, focusing on the rotation of your rib cage relative to your pelvis, rather than just swinging your arms.
• Keep your hips grounded and stable; avoid letting them lift or rotate with your torso to ensure the stretch is isolated to your obliques and spine.
• Maintain a long, extended spine throughout the exercise; resist the urge to slouch or round your back as you twist.
• Synchronize your breath with the movement: exhale deeply as you twist to facilitate a deeper rotation, and inhale as you return to the center.

Common Mistakes

• ×Rounding the back during the twist limits spinal mobility and can strain the lower back; instead, actively lengthen your spine and engage your core to sit tall throughout the movement.
• ×Allowing hips to lift or rotate with the torso reduces the targeted oblique stretch; keep your hips firmly planted and facing forward to isolate the spinal rotation.
• ×Twisting only from the neck and shoulders, rather than the waist, diminishes the exercise's effectiveness; initiate the rotation from your core, imagining your ribs twisting away from your pelvis.