How to do Spinal Twist
On the floorHoldBoth sidesBeginner
Spinal Twist is a on the floor stretch for your chest, glutes and it band. Do it on one side, then switch.
Step by step
- 1Lie on your back, legs long.
- 2Hug your right knee in then let it drop across your body to the left.
- 3Rest your left hand on it and reach your right arm out wide.
What you should feel
Let your right shoulder soften toward the floor.
Form tips
- Keep both shoulder blades on the floor. Twist from the waist, not the neck. Exhale and let the spine rotate a little further.
- Feel the gentle twist through your lower back.
- With each exhale… let your knee sink a little more.
Make it easier
If your knee doesn't reach the floor, rest it on a cushion.
Coming out of it
On your next inhale… bring your knee back to center… and stretch out long.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Spinal Twist with a coach
In BendEase, a voice coach talks you into Spinal Twist, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your chest and glutes.
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