About this exercise
A seated spinal rotation stretch that targets the obliques and thoracic spine. Rotating while seated keeps the hips stable, allowing a deeper and more isolated twist through the mid and upper back.
Seated Twist Stretch
Step by step instructions, muscle activation and variants for the Seated Twist Stretch.
EasyObliques
How to Perform
- Sit on the floor with your legs extended or crossed in a comfortable position
- Sit tall, lengthening your spine
- Exhale and rotate your torso to one side, placing one hand behind you for support and the other on the opposite knee
- Hold the stretch, breathing deeply to deepen the rotation on each exhale
- Return to centre and repeat on the other side
- Continue alternating sides for the desired duration
Muscle Activation
Primary
Obliques
Secondary
CoreMiddle back
About the Seated Twist Stretch
The Seated Twist Stretch is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
