Mobility and stretches
Spinal twist
- Kit
- No kit
- Works
- obliques · lower back
- Also
- glutes · chest · mid back
- Sides
- Left and right
The spinal twist is a slow floor rotation: you lie on your back and let your bent knees fall to one side while your shoulders stay down. It opens the mid and lower back, the hips and the chest, and it works well at either end of a session, as a gentle way in or a way to unwind afterwards. Done on the left and the right.
Form
How to do spinal twist
- 1Lie on your back with your knees bent and feet flat, then stretch your arms out to the sides at shoulder height, palms up.
- 2Draw your knees up toward your chest and stack them, then let them lower slowly to one side until they rest on or near the floor.
- 3Keep both shoulder blades pressed into the floor and turn your head the other way if that feels comfortable on your neck.
- 4Breathe slowly and let each exhale sink your knees a little lower, without forcing the range.
- 5Use your stomach muscles to bring the knees back to centre under control, then repeat to the other side. Cover both sides within the effort.
Watch for
Common mistakes
The top shoulder lifts off the floor as the knees drop.
Fix: Let the knees come only as far as they can while both shoulders stay grounded, even if that means stopping well short of the floor.
Yanking the knees across quickly or bouncing them.
Fix: Move at one slow, steady speed and hold the end position rather than pulsing into it.
Holding the breath in the twist.
Fix: Keep a long, quiet breath going, using the exhale to release rather than to push deeper.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.