Movement · Back Care Series
Spine Twist
The Work · Move 10 of 15
Starting position
Sit cross-legged (or legs extended), arms wide to the sides.
Hold 30–45 sec
Breath — Slow, relaxed breathing
How to do it
Inhale to grow taller. Exhale to twist the upper torso right in two small pulses. Inhale to center; exhale to twist left. 4 times per side.
Keep in mind
Twist your ribs like wringing out a wet towel. · Keep both sit bones equally weighted.
Every move: lightly lift your pelvic floor — a gentle lift, never a clench — and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →