Spine Twist
Description
The spine twist is a seated mobility exercise where you sit with legs extended and rotate your torso from side to side. It improves thoracic spine rotation, oblique flexibility, and is commonly used in Pilates for spinal health.
Equipment Required
Spine Twist Instructions
- Sit on the floor with legs extended in front of you. Sit up tall.
- Extend both arms straight out to the sides at shoulder height.
- Rotate your torso to the right as far as comfortable. Your arms sweep with your torso.
- Hold briefly at the rotated position.
- Return to center.
- Rotate to the left.
- Continue alternating.
- Aim for 8 to 10 rotations per side. Move with control.
Spine Twist Form & Visual
Spine Twist Benefits
- Improves thoracic spine rotation
- Builds oblique flexibility
- Common Pilates exercise
- Promotes spinal health
- No equipment needed
- Useful warm-up or cool-down
Spine Twist Muscles Worked
- Internal and external obliques
- Erector spinae
- Transverse abdominis
- Thoracic rotators
Spine Twist Variations & Alternatives
- Russian Twist
- Barbell Seated Twist
- Supine Spinal Twist
- Standing Spinal Twist
- Thread-the-Needle
