How to Do a Back Twist

Back twists prevent injury, increase flexibility and are a great addition to any post-workout or general stretching routine. Though not typically used for strength, the back twist can be modified to work the obliques as well as stretch the lower back. Done correctly, back twists will leave you refreshed not only for the rest of your day, but for your next workout so you can make progress towards your health and fitness goals.

Instructions

  1. Horizontal back twist

    • 1

      Lay flat on your back with your face towards the ceiling for the horizontal version of the back twist. Leave your hands at your sides and bend your knees so they move towards the ceiling with both of your feet flat on the floor.

    • 2

      Breathe in deeply and let it out slowly, becoming aware of the rhythm of your breath. This calms the mind and lets you get the full benefit of the stretch.

    • 3

      Inhale and let your knees drop to your right side as you slowly exhale. Once you've let your knees fall as far they will stretch without straining, pull them up towards your head very slightly and feel the stretch in the back of your thigh and your lower back.

    • 4

      Hold this position for several breaths, then draw your knees back to center as you exhale again. Take a breath with your knees back at center and lower your knees to your left side as you exhale.

    • 5

      Pull your knees up towards your head very slightly once you've let your knees fall as close to the ground as they can without straining. Hold this pose for several breaths and bring your knees back to center while you exhale.

    • 6

      Repeat steps 2-5 once more or as many times as you wish until you feel your back is comfortably stretched out.

    Vertical back twist (yoga)

    • 7

      Sit with your legs stretched completely out in front of you, heels flexed with your toes pointing towards the ceiling, with your back straight and head forward.

    • 8

      Place your right hand behind you and slightly out, at an angle to your body, and bend your right knee towards your chest as far as you comfortably can.

    • 9

      Twist your entire shoulder girdle and torso to your right and place your left elbow on the outside of your right leg. As your shoulders should face the wall on your right, look behind you along your right shoulder and inhale and exhale slowly for 3-5 breaths. Twist back to face the front of the room as you exhale on the last breath and put your leg back on the ground with the back of your knees touching the floor.

    • 10

      Place your left hand behind you and slightly out, at an angle to your body, and bend your left knee towards your chest as far as you comfortably can. Twist your entire shoulder girdle and torso to your left and place your right elbow on the outside of your left leg, looking along your left shoulder. Take 3-5 breaths before twisting back to center as you exhale, putting your leg down so that the back of your knees touch the floor.

    • 11

      Repeat this as a post-workout stretch or a part of your normal stretching routine as often as needed.