MEPION

Doing a controlled spinal rotation can ease muscular tightness along your spine, enhance spinal flexibility, and promote upright alignment. When preparing to stretch, make sure you are in a safe, distraction-free area 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 severe osteoporosis or spinal stenosis without seeking medical advice first.

Begin in a seated position with your legs extended straight in front of you. Hook your right foot externally beside your left thigh. Keep your left leg extended or, if this position is too intense, bend your left knee and place your left foot under your right thigh. Place your left hand on your right knee and your right hand behind you on the floor for support. Inhale deeply to lengthen your spine, then exhale as you gently twist your torso to the right. Use your abdominal muscles to initiate the twist, and avoid pulling with your hands. Let your shoulder blades sink down and avoid hunching.

Gently rotate your gaze to the right only as far as feels comfortable. Avoid jerking your head or forcing deeper rotation. Keep the twist steady for 20–30 seconds while breathing slowly and deeply. Release the twist slowly on an exhale and realign your spine. Repeat on the other side 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. Lie on your back with your extended horizontally at shoulder height. Bend both knees and bring them toward your chest. Slowly lower both knees to the right side while preventing your shoulders from lifting. Turn your head gently to the left if it feels comfortable. Maintain the position for up to half a minute, then come back to neutral and mirror the movement to the left.

Never rush the motion and 小倉南区 整体 tune into your physical signals. Sensing a mild pull is expected, but sharp pain means you should cease the movement. Avoid twisting forcefully or pulsing. Regular practice trumps intensity. Perform this stretch daily to prevent stiffness. As you continue regularly, you may experience better upright alignment and reduced lower back tension.