Seated twist to stretch the spine, obliques, and improve thoracic rotation. Improves thoracic spine rotation for better posture. Stretches the obliques, hip flexors, and lower back. Relieves tension from prolonged sitting.
How to Do Seated Spinal Twist: Step by Step
Sit with one leg extended, other foot outside that knee
Twist torso toward the bent knee
Use opposite elbow against bent knee for leverage
Sit tall — don't round your back
Common Mistakes to Avoid
Rounding the back to twist further
Forcing the twist instead of breathing into it
Not sitting tall enough
Seated Spinal Twist Tips
Breathe deeply and twist a little more with each exhale
Keep your sitting bones on the floor — don't lean to one side
Do this after core work or at the end of any workout for spinal health