Sittende vridningsstrekk

The Seated Twist Stretch is a popular yoga exercise that helps improve flexibility in the spine, loosen up the hips and shoulders, and release tension in the lower back. This stretch is excellent for improving posture and for relieving discomfort that can come from poor posture or prolonged sitting.

Correct execution and technique

How to perform the Seated Twist Stretch :

1. Sit on the floor with your legs stretched out in front of you.
2. Bend one leg and cross it over the other, which is still stretched.
3. Place the opposite arm on the outside of the bent knee and gently rotate the upper body towards the knee.
4. Place your free hand behind you on the floor for support, and rotate your upper body as far as you comfortably can.
5. Hold the position for 20-30 seconds while breathing deeply, then switch sides.

Common mistakes

Avoid these mistakes during the Seated Twist Stretch :

• Crooked back: Keep your back straight to avoid strain on the lower back.
• Too fast rotation: Move slowly and control the stretch to avoid injury.
• Incorrect arm placement: Make sure to place your hand firmly against the knee for support, but avoid pushing too hard.

Modifications and variations

You can adapt this stretch to your level:

• Beginner variation: Keep the stretched leg slightly bent, or sit on a pillow for extra support.
• Advanced variation: For a deeper stretch, try grabbing the foot of the bent leg with the opposite hand as you rotate.

Reps and sets

Hold the Seated Twist Stretch for 20-30 seconds on each side, and repeat 2-3 times. This stretch can be performed daily to improve flexibility in the spine and relieve tension in the lower back.

Breathing technique

Breathe deeply and calmly. Inhale as you lengthen your spine, and slowly exhale as you rotate into the stretch for maximum effect.