How to Safely Perform a Spinal Twist Stretch > 자유게시판

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Practicing a gentle spine twist can reduce discomfort in your lower and upper back, 小倉南区 整体 improve mobility, and promote upright alignment. Prior to starting, make sure you are in a calm, quiet space with a stable surface, such as a towel-lined surface. Opt for breathable, stretchy fabrics that doesn’t constrain your torso. Refrain from rotating if you have any recent injuries without seeking medical advice first.

Start by sitting on the floor with your feet pointed toward the ceiling. Cross your right foot over your left leg, planting it firmly beside your left hip. Keep your left leg extended or, if it feels more comfortable, bend your left knee and place your left foot under your right thigh. Gently rest your left palm on your right thigh and your right palm on the ground behind your hips. Draw a slow, full breath to elongate your vertebrae, then let your exhale guide a controlled twist to the right. Engage your core to drive the rotation, without relying on your limbs. Keep your shoulders relaxed and maintain a neutral thoracic curve.

Turn your head to look over your right shoulder only within your natural range. Avoid jerking your head or forcing deeper rotation. Hold the position for 20 to 30 seconds while focusing on calm, rhythmic inhalations and exhalations. Ease out of the twist with a controlled exhale and realign your spine. Switch sides by placing your left foot outside your right thigh and rotating your torso leftward.

If sitting is uncomfortable, you can do a lying-down spinal twist. Assume a supine position with your extended horizontally at shoulder height. Bend both knees and bring them toward your chest. Let your knees gently drop to the right while keeping your shoulders flat on the floor. Optionally look opposite your knees for deeper release. Stay in the twist for 20–30 seconds, then return to center and switch the direction of the twist.

Never rush the motion and tune into your physical signals. Feeling a gentle stretch is normal, but stabbing discomfort means you should stop immediately. Refrain from ballistic movements or pulsing. Small daily efforts beat occasional deep twists. Perform this stretch daily to preserve mobility in your spine. As you continue regularly, you may feel more confident in your stance and reduced lower back tension.