A seated spinal twist is a simple yet effective exercise to improve spinal mobility, core strength, and flexibility. Here's how to do it safely and effectively:
Getting Started: Posture and Preparation
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Find your seat: Sit comfortably on the floor with your legs extended in front of you, or cross your legs in a comfortable position like a cross-legged or half-lotus pose. Maintaining good posture is key. Sit tall with a lengthened spine.
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Engage your core: Before you begin twisting, gently engage your core muscles. Imagine drawing your belly button towards your spine. This helps protect your lower back and ensures a controlled movement. As the video mentions, “Trying to tighten your core as. If you were drawing your belly button towards the center of your spine.”
Performing the Seated Twist
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Inhale and lengthen: Take a deep breath in, lengthening your spine.
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Exhale and twist: As you exhale, gently twist your torso to one side. Use your breath to guide the movement; avoid forcing it. Let your upper body rotate, while keeping your hips relatively still.
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Maintain posture: Keep your spine lengthened and avoid hunching your shoulders. Your gaze should follow the direction of your twist.
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Breathe deeply: Continue to breathe deeply and evenly throughout the twist.
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Return to center: Inhale and return to the center position.
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Repeat on the other side: Exhale and twist to the opposite side, following steps 2-5.
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Repetitions: Repeat the twist 5-10 times on each side.
Modifications and Considerations
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Back pain: If you experience back pain, keep the twist gentle and avoid forcing the movement. You can modify the exercise by using a chair for support.
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Flexibility: As your flexibility increases, you can deepen the twist. However, never push yourself beyond a comfortable range of motion.
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Listen to your body: Pay attention to your body and stop if you feel any pain.
Benefits of the Seated Twist
- Improved spinal mobility
- Increased core strength
- Enhanced flexibility
- Stress reduction
