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Seated Back Twist

Improve spinal mobility with the Seated Back Twist! Gently stretch your back, obliques, and shoulders in this simple seated exercise.

The Seated Back Twist mainly works the core and neck, with help from the lower back. No equipment needed: it uses just your bodyweight.

Ms. Grey
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@JustGains_XX

Seated Back Twist Muscles Worked

Primary

Obliques; Back Neck (splenius capitis & cervicis)

Secondary

Lower Back (quadratus lumborum)

Seated Back Twist Variations and Alternatives

How to do the Seated Back Twist

  1. Begin by sitting on the floor with your legs crossed or in a comfortable seated position that allows you to maintain an upright posture.

  2. Place your hands behind your head, elbows pointing outward, with your spine in neutral alignment.

  3. Gently rotate your torso to the right side, aiming to keep your hips square and the movement smooth without jerking or forcing the twist.

  4. Hold the twist for a desired number of seconds, feeling a stretch through your back, obliques, and shoulders.

  5. Slowly return to the neutral starting position.

  6. Repeat the twist on the left side, again holding for the same duration.

  7. Perform an equal number of repetitions on each side, aiming for controlled, mindful movements and stretches.

Note: It is important to perform this exercise with controlled breathing and without straining the back or neck. Keep the movement range within your comfort zone, and gradually increase the intensity as your flexibility improves.

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Seated Back Twist FAQs

What muscles does the Seated Back Twist work?

The Seated Back Twist mainly works the core and neck, with help from the lower back. The main muscles are the obliques and splenius capitis & cervicis.

What equipment do you need for the Seated Back Twist?

None. The Seated Back Twist is a bodyweight exercise, so you can do it anywhere.

What are some Seated Back Twist variations and alternatives?

Similar exercises include the Ardha Matsyendrasana Pose, Barbell Seated Twist, Bent-Over Twist and Brettzel with Head Turn.

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