You can twist your back by performing a seated spinal twist exercise. Here's how:
Instructions:
- Starting Position: Sit on the floor with both legs stretched out straight in front of you.
- Leg Placement: Bend one leg (e.g., your right leg) and cross it over the other leg (your left leg). Your right foot should be placed outside of your left thigh, close to your left knee.
- Body Twist: Slowly twist your upper body toward your bent leg (to the right).
- Arm Placement: Place one arm (your right arm) behind you for support, keeping your back relatively straight. Your other arm (your left arm) should be placed on the outside of your bent thigh (your right thigh) to help deepen the stretch. You can gently push against your thigh with your arm to increase the twist.
- Hold and Breathe: Hold the twist for 20-30 seconds, breathing deeply.
- Repeat: Slowly return to the starting position and repeat on the other side, bending your left leg and twisting to the left.
Important Considerations:
- Listen to Your Body: Don't force the twist. Only go as far as feels comfortable. Stop immediately if you feel any pain.
- Proper Form: Maintain a straight back throughout the exercise. Avoid rounding your spine.
- Breathing: Breathe deeply and evenly throughout the stretch. Exhale as you twist.
- Consult a Professional: If you have any back pain or pre-existing conditions, consult a doctor or physical therapist before attempting this exercise.
- Purpose: This is a spinal twist, used as a gentle stretching exercise, and is not a method for back injury.
This exercise aims to increase spinal mobility and flexibility.
