The side twist is a seated rotational stretch where you sit cross-legged or with legs extended and twist your torso to one side. It stretches the obliques, lower back, and hip rotators while improving thoracic spine mobility. It is a simple, effective stretch for improving rotational flexibility.
Muscle Group
Back, Core, Obliques
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Stretches the obliques and lower back
- Improves thoracic spine rotational mobility
- Relieves tension from prolonged sitting
- Calming and restorative
- No equipment needed
- Easy to integrate into any cool-down
How to perform
- Sit on the floor with legs crossed or extended in front of you.
- Sit tall and lift your chest. Place your right hand behind your right hip.
- Place your left hand on your right knee for leverage.
- Inhale and lengthen your spine. Exhale and gently twist to the right.
- Look over your right shoulder. Keep both sit bones grounded.
- Hold for 20 to 30 seconds. Breathe deeply and deepen slightly with each exhale.
- Release and twist to the left side.
- Do not force the twist — let your breath guide the depth.
FRONT VIEW
BACK VIEW
Lower Back
Primary
Obliques
Primary