Why this one exists
Twists are for the mid-back more than the low back. Done tall, they undo the one-direction sitting most people do toward a mouse.
Set up
Sit on a chair with both sit bones even. Or sit on the floor with the right foot outside the left thigh.
Steps
- Inhale and sit taller.
- Exhale and turn the breastbone to the right. Let the head follow last.
- Use the chair back as a light anchor, not a lever.
- Untwist with the same height you started with, then switch.
What you should feel
A spiral through the ribs. The low belly stays quiet.
Skip if it hurts
Skip deep twists after recent spinal surgery or if rotation recreates sciatica. Stay in a tiny range.
Common mistakes
Do not yank the neck past the ribs. The eyes do not need to go farther than the chest.