HIP FLEXOR
Upper Back Seated Twist
Seated Twist for Better Posture
The Upper Back Seated Twist is your secret weapon for releasing tightness in your thoracic spine (mid/upper back), shoulders, and obliques while boosting rotational flexibility. 🪑💺 Think of it as “wringing out” your spine like a towel this simple yet powerful stretch helps counteract stiffness from sitting, driving, or hunching over screens all day!
Key Benefits 💪
✅Relieves Upper Back & Shoulder Tension 😌 – Melts away desk-job stiffness
✅Improves Spinal Rotation & Flexibility 🌀 – Essential for reaching, twisting, and sports
✅Enhances Posture 🚶 – Counters that dreaded “computer hunch”
✅Stimulates Digestion 🌱 – Gentle twisting massages internal organs
✅Quick & Equipment-Free ⏱️ – Do it anywhere (even at your work chair!)
Upper Back Seated Twist Stretch
How To Do Seated Spinal Twist🚀
1️⃣Sit Tall 🪑
On a chair or floor, feet flat, spine lengthened.
2️⃣Place Hand Behind You 🤲
Right hand on chair/floor behind your hips.
3️⃣Twist & Hook Elbow 🔄
Inhale tall, exhale to twist left, placing left elbow outside right knee.
4️⃣Hold & Breathe 🌬️
Keep hips square; hold 15-30 sec per side.
🔥 Modifications:
- Easier: Use a chair back for light support
- Deeper Stretch: Sit cross-legged on floor, use opposite hand to pull into twist
- Advanced: Lift same-side arm overhead as you twist
📊 Quick Reference Table
Muscles Worked | Difficulty Level |
Thoracic Spine (mid-back) | Beginner-Friendly |
Obliques & Intercostals | Improves Flexibility |
Rotator Cuff Muscles | Gentle on Joints |
Latissimus Dorsi | Enhances Mobility |
⚠️Safety Tricks
✔ Twist From Your Belly Button – Imagine rotating from your core, not just your neck.
✔ Keep Hips Grounded – Prevent cheating by lifting a hip.
✔ Use Your Breath – Inhale to lengthen, exhale to deepen the twist.
✔ Start Small – Even 10° of rotation builds flexibility over time.
❌ Common Mistakes:
✖ Yanking Your Neck – Lead with your chest, not your chin.
✖ Holding Your Breath – Oxygen helps muscles release.
✖ Forcing the Twist – Let your flexibility guide you.
✖ Rounding Your Back – Maintain tall spine before twisting
Quick Tip:
This twist is a flexibility powerhouse especially if you spend hours sitting! Try it 2-3x daily to keep your spine happy and mobile.