Mobility

Spine Rotation Stretch

The Spine Rotation Stretch is a simple flexibility exercise that targets your lower back and aids in reducing stiffness in your spine. This exercise is great for improving mobility and flexibility in your back. It's particularly beneficial for those who sit a lot during the day or have lower back pain.

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Spine Rotation Stretch instructions

Step-by-step instructions

1

Start by sitting tall on a comfortable, stable chair with your feet flat on the floor.

2

Cross your arms over your chest and place your hands on your shoulders.

3

Slowly turn your upper body to the right, keeping your hips square with the chair.

4

Hold the twist for a few seconds before slowly returning to the center.

5

Repeat the process on the left side. Remember to keep movements slow and avoid jerking your body.

Start by sitting tall on a comfortable, stable chair with your feet flat on the floor.

Cross your arms over your chest and place your hands on your shoulders.

Slowly turn your upper body to the right, keeping your hips square with the chair.

Hold the twist for a few seconds before slowly returning to the center.

Repeat the process on the left side. Remember to keep movements slow and avoid jerking your body.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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