The Seated Torso Twist is a seated spinal rotation stretch that targets the obliques, erector spinae, and deeper intrinsic muscles of the back. It also engages the glutes and hip stabilizers, depending on how the legs are positioned. This stretch helps improve spinal flexibility, core mobility, and posture by releasing tension around the lower and mid-back.
How to Perform
Start by sitting on the floor with your legs extended straight. Bend one knee and place the foot flat outside the opposite thigh. Place your opposite arm across the bent knee and your other hand on the floor behind your spine. Twist your torso toward the bent knee, lengthening through the spine. Hold the stretch for 15 to 30 seconds, then switch sides.
Recommended Sets and Reps
- Beginners: 1 set per side, holding for 15 seconds
- Intermediate: 2 sets per side, holding for 20–30 seconds
- Advanced: 3 sets per side, holding for up to 45 seconds if flexibility allows
This stretch can be done once per day to maintain flexibility, or up to twice daily if actively working on improving spinal rotation or recovering from tightness caused by inactivity or sports.
Variations
- Gentler Option: Keep both legs straight and twist gently without crossing a leg.
- Chair Version: Sit upright in a chair, place your hands on the outer edge of the seat, and twist toward the backrest.
- Arm Elevation: Raise the arm opposite the twist overhead before rotating for a longer lateral stretch along the side body.
Muscles Targeted
- Obliques
- Erector spinae
- Rhomboids and intercostals
- Piriformis and glute medius (indirectly, depending on leg positioning)
Measuring Progress
- Range of motion: Mark or mentally note how far behind you your gaze can reach over time.
- Ease of movement: Notice reduced resistance or tension when initiating the twist.
- Symmetry: Compare right and left rotation. Improvement shows when both sides feel more balanced.
- Breath control: Progress often includes the ability to breathe deeply while in the full twist.
Notes on Practice
Stay consistent, move slowly, and avoid bouncing or jerking into the twist. Use this stretch as part of a warm-up for dynamic movement or a cooldown to release tension. As with any flexibility work, gradual repetition and controlled breathing will yield the best results over time.
