Stiff back? Try this:
Seated Spinal Twist
A seated spinal twist is a gentle way to explore thoracic rotation and reduce the feeling of back stiffness after sitting. You’ll typically feel it through the abdominal muscles too. Keep the twist slow and gentle, avoid forcing with your arms and stop if you feel any pain.
Key Body Areas:
Lower Back
Abdominals
How to Do Seated Spinal Twist:
- Sit tall at the edge of your chair with both feet flat on the floor.
- Inhale, lengthening your spine.
- Exhale and slowly twist your torso to the right. Place your right hand on the chair back or armrest and your left hand on your outer right thigh.
- Keep shoulders relaxed. Use the breath to refine the twist without forcing.
- Hold for 30 seconds, unwind slowly and repeat on the left side.
Modifications for Seated Spinal Twist:
- decreaseKeep the twist smaller and keep feet a bit wider for stability.
- increasePress into the chair to deepen the twist (only until you feel a stretch sensation and NEVER force it).
Type: passive StretchDifficulty: beginnerPosition: seatedMuscles Stretched:Erector Spinae • Obliques
