HIP FLEXOR

Seated Spinal Twist

Unlock Back Mobility & Boost Digestion

The Seated Spinal Twist is like wringing out a sponge for your spine; it targets tight back muscles, improves flexibility, and can even help with digestion. Perfect for desk workers, athletes, or anyone craving a quick midday reset!

✨ Key Benefits

✅ Spinal Flexibility – Lubricates vertebrae for smoother rotation

✅ Posture Rescue – Counters hunching from sitting all day

✅ Digestive Aid – Gentle twist stimulates internal organs

✅ Stress Relief – Calms the mind with mindful breathing

✅ Hip & Shoulder Mobility – Loosens tight areas that limit movement

Seated Spinal Twist Stretch

📋How To Do Seated Spinal Twist

1️⃣ Sit Tall

Legs extended, spine straight (imagine a string lifting your head).

2️⃣ Bend Right Knee

Place your right foot outside your left thigh.

3️⃣ Hug Your Knee

Left elbow outside right knee, right hand behind you.

4️⃣ Inhale Lengthen

Grow taller through your spine.

5️⃣ Exhale Twist

Rotate right, looking over your shoulder. Hold 20-30 sec.

6️⃣ Repeat Left

Switch sides for balanced flexibility.

🔥 Modifications:

Beginners: Keep the bottom leg straight or bent.
Advanced: Use deeper breath to increase rotation.

📊 Quick Reference Table

Aspect	Details
Muscles Worked	Spine, Obliques, Shoulders
Difficulty	Beginner-friendly
Best For	Flexibility, Posture, Digestion

⚠️Safety Check:

🛡️ Who Should Avoid It?

1️⃣ Those with severe spinal injuries or recent back surgery.

2️⃣ Pregnant women (opt for open twists after 1st trimester).

❌ Common Mistakes:

1️⃣ Forcing the Twist – Move only within a comfortable range.

2️⃣ Collapsing Chest – Keep heart lifted, don’t hunch.

3️⃣ Holding Breath – Breathe deeply to deepen the stretch.

Quick Tip:

Sync your breath with movement for maximum effect inhale to lengthen your spine like a tall tree, then exhale to gently deepen the twist. Imagine your breath creating space between each vertebra as you rotate!