One move
Seated Spinal Twist
Mobility
Stretch
Core
Upper body
How to read ahead. Do to go one move at a time.
Sit tall with legs extended or one bent. Twist gently toward one side, using the hand or elbow for light support. Keep the spine long.
Option. Bend both knees or keep one leg extended. Move slowly and stay within a comfortable range — never force the twist.
Show the steps Hide the steps
-
1
Sit tall on the floor with legs extended or one knee bent.
-
2
Place one hand behind you for support and the other on the opposite knee or thigh.
-
3
Inhale to lengthen the spine, exhale and gently twist toward the supporting hand.
-
4
Keep both sit bones grounded and the twist coming from the mid-back rather than forcing the neck.
-
5
Hold, breathe, then switch sides.