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Seated Spinal Twist: starting position Seated Spinal Twist: end position

Mobility · Traps & mid back

Seated Spinal Twist

A mobility exercise that works the traps & mid back. Beginner level, using bodyweight.

BeginnerBodyweightHomeParkGym

Muscles worked

SecondaryLats, Lower back

Thoracic spine and lats.

Setup and loading

In a chair.

How to do the seated spinal twist step by step

  1. Sit with a straight back and your hands behind your head.
  2. Rotate your torso to one side.
  3. Repeat on the other side.

Form cues

  • Long spine
  • Feet flat

Common mistakes

  • Pulling on your neck
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Sets and reps for your goal

Mobility

2-3 x 20-40 s per side

2-3 sets of 30-60 seconds or 8-10 slow reps. Daily or before training.

Work in a pain-free range with slow breathing. A little often is better than a lot once in a while.

A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.

Check your form

Film yourself from the side or ask someone to watch, then tick what you get right.

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Sports it suits

SwimmingPadel

Gear for this exercise

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