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Seated Spinal Twist to Increase Mobility

Seated Spinal Twist to Increase Mobility


A quick way to increase mobility and flexibility in your spine is to stretch your abdominals, shoulders, and neck. One exercise to do this is the classic Seated Spinal Twist that also stretches your hips, glutes, and back. 


Steps to do a Seated Spinal Twist:


1. Sit on the floor with both legs extended out in front.
2. Bend your left knee and place your foot to the outside of your right thigh.
3. Place your right arm on the outside of your left thigh.
4. Place your left hand behind you for support.
5. Starting at the base of your spine, twist to the left side.
6. Hold this pose for up to 1 minute.
7. Mirror and repeat on the other side. 

 Seated Spinal Twist Example


Note: If you are a beginner and don't have the muscle flexibility yet, start by placing your hand on the outside of the opposite leg to begin the twist. As your body's mobility and ability to twist increases you can place your elbow and arm to the outside of the opposite leg. 


Muscles You're Activating


Latissimus DorsiInternal ObliquesGluteus Maximus









Easy Modifications

Keep comfort in mind. A way to make this pose more comfortable is to keep both legs straight. 

For an extra stretch, add in neck rotations during this pose by turning your head left and right before relaxing back to a neutral position.

You can do 5 to 10 reps on each side, give it a try!


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