Exercise

Seated Spinal Twist

Seated Spinal Twist deeply stretches the spinal rotators and outer hip while improving thoracic mobility. Keep your spine tall and rotate from your core rather than just your arms to maximize the stretch.

Also called: Seated Twist, Ardha Matsyendrasana, Straight Leg Twists · Equipment: stretching

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How to do it

Step by step

  1. Sit upright with both legs extended in front of you.
  2. Bend your right knee and cross your right foot over your left thigh.
  3. Wrap your left arm around your right knee and hug it toward your chest.
  4. Place your right hand behind you for support and rotate your torso to the right.
  5. Hold for 20-30 seconds, then repeat on the other side.
Muscles worked

What it trains

Mainly Obliques.

Programming

What the research says

Alternatives · VALDA FLEX

Swap it mid-workout

With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.

Log the seated spinal twist in VALDA, with these cues one tap away while you train and your history for it in one place.

General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.