Movement · Morning Mobility
Gentle Spinal Twist
The Work · Move 5 of 9
Why this one
Rotation is the first movement a stiff back loses. A loose, swinging twist restores it and gently wrings tension out of the waist and low back.
Hold 30–45 sec
Breath — Slow, relaxed breathing
How to do it
Stand tall with soft knees, arms loose like heavy ropes. Swing your torso side to side, letting your arms wrap naturally across your body. Look over your right shoulder, then over your left.
Keep in mind
Let your arms be heavy and free.
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? →