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Spine Twist

Spine Twist

The Spine Twist is a popular exercise that targets the muscles of the core and improves spinal mobility. This exercise is particularly beneficial for reducing stiffness in the back and increasing range of motion. The Spine Twist can be performed on a mat or using specialized equipment, making it suitable for both home and gym workouts. During the Spine Twist, you will engage your deep abdominal muscles, obliques, and back muscles to twist your torso from side to side. This exercise involves a controlled rotation of the spine while maintaining stability in the hips and pelvis. The twisting motion helps to stretch and strengthen the muscles surrounding the spine, leading to better posture and a more flexible, resilient back. Regular practice of the Spine Twist can have numerous benefits. It can improve spinal mobility, which is essential for everyday movements such as bending, twisting, and reaching. Additionally, this exercise can help alleviate lower back pain and prevent future injuries by promoting a balanced and stable core. Remember, it is important to always maintain proper form and start with lighter resistance or minimal range of motion until you become comfortable with the exercise. If you experience any pain or discomfort while performing the Spine Twist, it is advisable to consult with a fitness professional before continuing. Safely incorporating this exercise into your fitness routine can help you achieve a strong and healthy spine.


  • Sit on a mat with your legs extended in front of you.
  • Bend your knees and place your feet flat on the floor, hip-width apart.
  • Place your hands behind your head with your elbows pointing out to the sides.
  • Inhale deeply to prepare.
  • Exhale as you twist your torso to the right, leading with your chest.
  • Keep your hips and legs stable, only rotating your upper body.
  • Inhale and return to the starting position.
  • Exhale as you twist your torso to the left.
  • Continue alternating sides for the desired number of repetitions.
  • Focus on maintaining proper posture and engaging your core throughout the movement.

Tips & Tricks

  • Engage your core muscles throughout the exercise for stability and control.
  • Inhale deeply before starting the twist and exhale fully as you twist your spine.
  • Keep your shoulders relaxed and away from your ears.
  • Maintain a tall and elongated posture with a straight spine.
  • Don't force the twist; listen to your body and go only as far as feels comfortable.
  • For an extra challenge, hold a light dumbbell or medicine ball in front of you as you twist.
  • Focus on the rotation coming from your torso rather than just your arms.
  • Perform the spine twist exercise on a mat or cushioned surface for added comfort.
  • Start with slow and controlled movements; you can increase the speed as you become more comfortable and experienced.

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