Performing a safe spinal twist stretch can reduce discomfort in your lower and upper back, increase range of motion, and support better posture. Before you begin, make sure you are in a comfortable environment with a stable surface, such as a towel-lined surface. Choose flexible, non-restrictive attire that facilitates full range of motion. Do not perform this motion if you have severe osteoporosis or spinal stenosis without talking to a physical therapist first.

Start by sitting on the floor with your both legs stretched out fully. Cross your right foot over your left leg, planting it firmly beside your left hip. Keep your left leg extended or, if you experience discomfort, tuck your left foot beneath your right knee. Apply light pressure with your left hand to your right knee and 小倉南区 整体 your right hand behind you on the floor for support. Draw a slow, full breath to elongate your vertebrae, then let your exhale guide a controlled twist to the right. Engage your core to drive the rotation, without relying on your limbs. Let your shoulder blades sink down and prevent rounding your upper spine.

Turn your head to look over your right shoulder only without strain. Do not force your gaze or forcing deeper rotation. Keep the twist steady for 20–30 seconds while focusing on calm, rhythmic inhalations and exhalations. Release the twist slowly on an exhale and realign your spine. Repeat on the other side by placing your left foot outside your right thigh and facing your chest toward the left.

If seated position causes strain, you can do a lying-down spinal twist. Assume a supine position with your forming a wide "T" with your limbs. Hug your knees gently toward your chest. Let your knees gently drop to the right while ensuring your upper back remains grounded. Turn your head gently to the left if it feels comfortable. Maintain the position for up to half a minute, then come back to neutral and switch the direction of the twist.

Always move slowly and honor your limits. Experiencing comfortable tension is expected, but stabbing discomfort means you should cease the movement. Avoid twisting forcefully or pulsing. Consistency is more important than depth. Integrate it into your routine to maintain spinal flexibility. As you continue regularly, you may notice improved posture and less chronic back discomfort.