Spinal Twist (Stretching)

Spinal Twist

Move: Lie on your back with your knees bent, feet underneath knees. Stretch your arms to the sides with palms at shoulder height. Drop your knees toward your right side, crossing your knees one on top of the other. Keep both shoulder blades down. Your head and neck will be in alignment with your shoulders facing up. To exit the move, draw your top knee up to your chest and let your other leg follow. Give yourself a full breath or two before beginning the stretch on the other side. Hold the stretch for 20 to 30 seconds on each side.


• Always stay within a comfortable range of motion. You should feel a gentle tug. Avoid over stretching.

• Keep your shoulders, neck, and upper body muscles relaxed.

• Use your breath. As you exhale sink deeper into the stretch.