Seated Back Twist

The Seated Back Twist is a fantastic exercise for targeting your core and improving spinal mobility. As the name suggests, this exercise involves twisting your torso while seated, making it a perfect option for those who prefer or require a seated position during their workouts. This exercise primarily engages your obliques, which are the muscles that run along the sides of your abdomen. By strengthening these muscles, you can improve your overall stability and enhance your athletic performance in activities that require rotational movements, such as golfing or tennis. Additionally, the Seated Back Twist can help alleviate lower back pain by stretching and mobilizing the muscles around your spine. Keep in mind that executing proper form is crucial to maximize the benefits and prevent any potential injuries. Remember to engage your core throughout the movement to provide stability for your spine. Start with small twists and gradually increase your range of motion as you become more comfortable. As always, listen to your body and stop immediately if you experience any pain or discomfort. The Seated Back Twist is an excellent addition to any workout routine, whether you're at home or in the gym, and can be performed alongside other exercises to create a well-rounded fitness regimen.

Instructions

• Sit on a flat surface, such as a yoga mat, with your legs extended in front of you.
• Bend your knees and bring your feet closer to your body, keeping them flat on the ground.
• Place your left hand on the outside of your right knee.
• Place your right hand on your lower back or reach around and hold onto your left thigh.
• Inhale deeply and lengthen your spine.
• As you exhale, twist your torso to the right, using your left hand on your knee to help deepen the twist.
• Keep your shoulders relaxed and ensure that your back remains straight.
• Hold the twist for 15-30 seconds, focusing on the sensation in your back and core.
• Slowly return to the starting position and repeat on the opposite side.
• Perform 2-3 sets of 8-12 repetitions.
• Remember to breathe throughout the exercise and not to force yourself into a deeper twist if it feels uncomfortable or painful.

Tips & Tricks

• Engage your core muscles throughout the exercise to maintain stability and control.
• Keep your back straight and avoid rounding or arching it during the twist.
• Start with a slow and controlled movement, gradually increasing the intensity as your flexibility improves.
• Breathe deeply and exhale as you twist to enhance relaxation and release tension.
• If you experience any discomfort or pain, modify the range of motion or consult with a fitness professional.
• Incorporate the seated back twist into your regular stretching routine to improve spinal mobility.
• To intensify the stretch, place one hand on the opposite knee and gently press to deepen the twist.
• To target different muscles, try variations such as adding resistance bands or using a stability ball.
• Practice proper posture throughout the day to support the health and alignment of your spine.
• Combine the seated back twist with other exercises to create a well-rounded workout routine.