Spinal Twist
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What is this?
This is a yoga position for the back.
Benefits
Spinal Twist:
- Stretches the muscles of the back.
- Aligns the lower body.
- Makes an excellent cool down stretch to help the muscles unwind from a workout.
Equipment required
This exercise does not require the use of any equipment, although a yoga mat or something similar is advised.
MET
Spinal Twist has a MET of 1.5, meaning that it is a light intensity activity.
Time
Spinal Twist takes two minutes.
Levels
There is only one level of Spinal Twist.
How to do it
At all times, follow the movements of your trainer.
Initial Position
- Lay on the floor on your back, legs together.
Set-up
- Extend your arms outwards, that is, each pointing to its side, keeping them on the floor.
- As your breathe in, bend your right knee and lift your right leg.
- Put your left hand on your right knee.
The position
- Bring your right leg over your left leg, so that your right foot and right knee are turned left.
- Keep your right arm extended.
- Turn your head so that it is facing your right arm.
Holding the Position
- Keep your right arm on the floor and your right knee and foot turned to the left.
- Breathe in and out, keeping your breath steady.
Unwinding
- Turn your head so that it is facing the ceiling.
- Bring your right leg back to the right side.
- Straighten your right leg and lower it to the floor.
- Extend your left arm to the left side, so that it is on the floor.
Repetitions
- Repeat the exercise, but this time on the left side.
- There is only one repetition of Spinal Twist: once to the right and once to the left.
Scoring
There is no score for this exercise.
Problems
- Do not overdo this stretch. It is meant to gently stretch your back muscles.
- Do not attempt to put the foot of the leg brought across the other on the floor as that might strain your muscles.
