Standing spinal twists are the greatest option if you are struggling with back pain. The spinal twists are practiced as a warm-up to wake the smaller muscles of your spine. It stretches your spine and strengthens your back muscles.

Equipment: No equipment

Level: Beginners to advanced

Works on muscles: Spine, Hip Flexors, Deep abdominal and Biceps

How to perform Standing Spinal Twists correctly:

Standing Spinal Twists to the right

Step 1:

Extend your arms in front and gently twist from the waist to the right

Step 2:

Turn to your left and repeat the same on your left side

Tip: Palms should be shoulder distance apart

Standing spinal twist to the left
Standing Spinal Twists

Step 3:

Repeat this a few times and then bring your hands down

Tip: Feel the stretch in your lower back

O’Coach Free Tip

  • Make sure to stand with your feet comfortably apart
  • Keep your shoulders relaxed, and away from the ears

Benefits of the Standing Spinal Twists:

Spinal twists give a nice stretch to the waist and help in making it more flexible. It takes very little time to do the stretch and it benefits your body in many ways. Below are some of the benefits of spinal twists:

  • Good for reducing constipation
  • Stretches and strengthens the lower back
  • Counter the effects of prolonged sitting hours
  • Strengthen the spine and waist, and also improve flexibility
  • Useful for correcting back stiffness and postural problems of the back and spine

Add Standing Spinal Twists to your routine to protect your lower back:

Standing spinal twists are extremely beneficial for those who have sedentary jobs or who work with computers. Sitting for long periods of time impacts the body’s ability to control blood sugar, and blood pressure and break down body fat. The only way to adopt a healthy lifestyle is by doing some physical activity daily.

Girl is working in poor posture

Also Read: Pelvic Twists – A Quick Office Workout For Your Lower Back

2 mins! Standing Spinal Twists with O’Coach app:

Incorporate a 2- 5 mins Standing Spinal Twist into your daily routine with the O’Coach app. To add this workout to your daily routine, you can create your own custom workout routine as per your needs or preferences or simply download the exercise.

Click here to check out the full detailed standing spinal twists exercise plan

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