Spinal Twist Stretch

The Spinal Twist Stretch is an excellent exercise for stretching the spine and loosening up the muscles along the back and hips. This stretching exercise helps increase flexibility in the spine, release tension in the back and improve posture. It is particularly beneficial for those who sit a lot or experience stiffness in the back and shoulders.

How to do the Spinal Twist Stretch correctly

Here's a step-by-step guide to properly performing the Spinal Twist Stretch :

  1. Sit on the floor with both legs stretched out in front of you.
  2. Bend your right knee and place your right foot on the outside of your left knee.
  3. Place your left elbow on the outside of your right knee and your right hand on the floor behind you for support.
  4. Gently rotate your torso to the right and look over your right shoulder until you feel a stretch in your spine and hip.
  5. Hold the stretch for 20-30 seconds and repeat on the other side.

Typical errors in Spinal Twist Stretch

To get the full benefit of the stretch and avoid injuries, you must be aware of the following errors:

  • Overstretch : Move gently into the stretch without forcing the body too far. The stretch should be comfortable.
  • Rounding the back : Keep your back as straight as possible and avoid leaning forward to avoid unnecessary strain on the lower back.
  • Shoulders lift : Make sure the shoulders are relaxed and lowered to avoid tension in the neck.

Variations and adjustments for the Spinal Twist Stretch

Depending on your flexibility and comfort, try these variations of the Spinal Twist Stretch :

  • Lying Spinal Twist : Lie on your back, pull one knee up to your chest and let it fall over to the opposite side while looking towards the opposite shoulder. This gives a more gentle stretch.
  • Seated twist with extended legs : Keep both legs extended and gently rotate the body to the side, which provides a gentler stretch in the spine.

Rehearsals and recommendations

Hold the stretch for 20-30 seconds on each side and repeat 2-3 times. The exercise can be performed daily or after training to improve back mobility and reduce tension.

Breathing during the exercise

Remember to breathe calmly throughout the stretch. Take a deep breath as you enter the stretch and exhale slowly to relax the muscles and deepen the stretch.

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