Home » All Posts » Exercises » The Spine Twist

The Spine Twist

|
ByCatherine Updated on

The Spine Twist has similarities to both the Spine Stretch and the Saw and is a wonderful hamstring stretch. However, if you have any disc injuries, I would avoid this exercise as it will cause compression in your discs when you rotate from side to side.

Benefits of The Spine Twist

  • Core and pelvic stability
  • Enhances the mind-body connection
  • Hamstring stretch

Performing the Spine Twist

  1. Sit up tall and flex your feet.

    Sit up nice and tall with a neutral spine and pelvis. Your feet should be about as wide as a yoga mat and they should be flexed.

  2. Place your arms out wide.

    Place your arms out wide in a T-position with your palms facing forward. Alternatively, you can put your arms in a genie position.

  3. Rotate your upper torso.

    Inhale to prepare and then exhale as you find length through your spine and rotate your upper torso to the left side.

  4. Return to center.

    Inhale and then exhale as you return to the starting position.

  5. Repeat on the opposite side.

    Inhale to prepare and then exhale as you find length through your spine and rotate your upper torso to the right side.

  6. Return to center.

    Inhale and then exhale as you return to the starting position.

Sign Up for Updates

Subscribe

* indicates required

Modifications for the Spine Twist

  • If your hamstrings feel tight or you don’t have enough flexibility yet to extend your legs out straight, then bend your knees slightly during this exercise. Gradually work up to straight legs as you become more flexible.
  • If this hurts your hip flexors, you can elevate yourself very slightly by sitting on a moon box.
  • Make your twists smaller if it’s too difficult to move through the full range of motion.

Tips for Success

  • Your head and neck should be centered with your upper torso as you twist.
  • Really activate your abdominals for this exercise.
  • Keep your hips grounded and keep your arms in your peripheral vision if they are out in the T-position.
  • As mentioned in the modifications section, if you don’t yet have the flexibility for this move keep working up to it! Take time throughout your day to stretch your hamstrings.
  • I would master the Spine Stretch before trying this move.

Similar Posts