HIP FLEXOR
Chair Spinal Twist
Relieve Lower Back Pain & Boost Flexibility
The Chair Spinal Twist is like wringing out a sponge for your lower back this simple seated stretch targets tight spinal muscles, improves flexibility, and can be done anywhere (even at your desk!). Perfect for office workers, athletes, or anyone needing quick back relief.
💪 Key Benefits
✅ Lower Back Relief – Eases tension from sitting or standing too long
✅ Spinal Flexibility – Lubricates vertebrae for smoother rotation
✅ Improved Posture – Counters hunching and shoulder stiffness
✅ Digestive Aid – Gentle twist may help stimulate digestion
✅ Stress Relief – Combats mental fatigue with mindful breathing
Chair Spinal Twist Stretch
📋How To Do Seated Spinal Twist
1️⃣ Sit Tall in a Chair
Feet flat on the floor, spine straight (imagine a string pulling your head up).
2️⃣ Twist to the Right
Place left hand on right knee, right hand behind you on the chair. Inhale to lengthen.
3️⃣ Deepen the Twist
Exhale and gently rotate further, looking over your right shoulder.
4️⃣Hold for 20-30 Seconds
Breathe deeply into your ribs (like filling a balloon).
5️⃣ Repeat on the Left
Switch sides to balance flexibility gains.
🔥 Modifications:
- Beginners: Keep both hips firmly planted on the chair.
- Advanced: Lift your chest taller to intensify the twist.
📊 Quick Reference Table
| Muscle Groups Worked | Difficulty Level |
|---|---|
| Spine (rotators, erectors) Obliques & Core Shoulders (deltoids) Hips (glutes, piriformis) | Beginner-Friendly (Modifiable for all levels) |
⚠️Safety Check:
🪑 Chair Check – Use a stable, armless chair (no wheels!) for better control
🌬️ 90/10 Rule – Use only 90% of your maximum twist range (save 10% as buffer)
🔄 Warm Up First – Do 2-3 gentle torso rolls before twisting
🚫 Common Mistakes
🤸Over-Twisting – Your nose shouldn’t go past your shoulder line
📱 Phone Hunch – Shoulders creeping up toward ears (pretend they’re melting down)
🦵 Knee Misalignment – Keep knees facing forward, don’t let them follow the twist
Quick Tip:
🎯 Focus on Length! Imagine your spine growing taller with each inhale, then twisting around that length.