Seated Twist Stretch

The Seated Twist Stretch is an excellent exercise to improve flexibility in the spine and relieve tension in the lower back. This stretch targets the muscles along the spine, lower back and hips and can contribute to improved posture and mobility. It is a calming exercise that is often used in yoga and as part of a stretching routine.

Correct Technique and Form

To perform the Seated Twist Stretch correctly, follow these steps:

• Sit on a yoga mat with both legs stretched out in front of you.
• Bend your right leg and place your right foot on the outside of your left knee.
• Keeping your back straight, place your left elbow on the outside of your right knee as you rotate your torso to the right.
• Place your right hand behind you on the floor for support and turn your head slightly to follow the movement in your upper body.

Hold the stretch for 20-30 seconds, then repeat on the other side. Be sure to rotate slowly and in a controlled manner to avoid over-rotation.

Video Demonstration

Here is a video showing how to perform the Seated Twist Stretch correctly. Watch the video for a visual guide to the technique:

Common Errors

Avoid these common mistakes when doing the Seated Twist Stretch:

• Rounded Back: Make sure to keep your back straight and long during the stretch, as a rounded back can reduce the effect of the rotation.
• Excessive Force: Avoid pulling too hard on the knee with the elbow – the stretch should be gentle and controlled.
• Raised Shoulders: Keep your shoulders relaxed and avoid pulling them up towards your ears. This helps focus the stretch on the back.

Variations and Modifications

There are different ways to perform the Seated Twist Stretch, depending on your level and flexibility:

• Lighter Twist: If it feels intense to place the elbow on the outside of the knee, you can instead hold the knee with your hand and perform a gentler twist.
• Both Legs Bent: For a more advanced twist, you can bend both legs, where the right knee is placed over the left, providing a deeper stretch in the hip and lower back.

These variations can help you adapt the exercise to your comfort level and target specific areas of the back and hips.

Reps and Sets

Hold the Seated Twist Stretch for 20-30 seconds per side and repeat 2-3 times. This stretch can be done daily or as part of your end of workout to loosen the spine and improve rotation in the upper body.

Breath

Breathe deeply and calmly as you hold the stretch. Inhale as you prepare to turn and slowly exhale as you deepen the rotation. The deep breathing helps release tension and achieve a deeper and more relaxed twist.