Smart Workout Diary

Seated Twist

The Seated Twist is a seated spinal mobility stretch in which you rotate your torso gently to one side at a time. It primarily mobilizes the back and engages the obliques while helping improve rotational mobility, posture awareness, and flexibility.

Demonstration

Seated Twist — demonstration 1
Seated Twist — demonstration 2

Instructions

  1. Start seated upright on the floor or a firm surface with your legs comfortably extended or crossed and your weight balanced evenly through both sitting bones.
  2. Lengthen your spine by sitting tall, relaxing your shoulders, and lightly engaging your abdominal muscles.
  3. Rotate gently to one side from the rib cage and torso. Place one hand beside or behind you for light support and the opposite hand on your thigh or knee.
  4. Hold and breathe slowly, maintaining a long spine rather than forcing the turn. Let each exhale deepen the rotation only if it remains comfortable.
  5. Return to center with control, then repeat on the other side for an even amount of time.
Muscle Group
Back
Other Muscle Groups
Obliques
Type
Stretching
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Move from the torso, not by pulling aggressively with your arms or hands.
  2. Keep both sitting bones grounded and avoid rounding or collapsing through the lower back.
  3. Use slow breathing; stop or reduce the range if you feel sharp pain, numbness, or pinching.
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