Standing Back Twist Stretch

Setup

• Stand with your feet hip-width apart.

• Keep your knees slightly bent to maintain stability.

• Clasp your hands behind your back or place them gently on your lower back for support.

Movement

• Engage your core muscles to protect your spine.

• Slowly rotate your upper body to the left by twisting the torso.

• Keep your hips facing forward throughout the movement; the focus is on the upper back and thoracic spine.

• Continue the rotation gently as far as is comfortable to feel a stretch across the abdomen and back.

• Hold for a brief moment, then return to the starting, neutral position.

• Repeat the movement by rotating to the right side.

Form Tips

• Avoid jerking motions; keep the movement slow and controlled.

• Ensure the twist comes from your thoracic spine (mid-back) rather than straining the lower back or neck.

• Keep your gaze consistent with the direction of your torso's rotation.