Movement · Desk Stretch
Seated Spinal Twist
The Work · Move 4 of 14
Why this one
Your spine is built to rotate, but sitting holds it still for hours. A gentle twist brings movement and blood back to the discs and keeps the mid-back from stiffening.
How to do it
Feet flat, sit tall. Place your left hand on your right outer knee, hold the chair back with your right hand, and twist to look past your right shoulder. Breathe, then switch.
Keep in mind
Lengthen up first, then twist — don’t collapse.
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? →