Standing Active Twist

Flexopedia > Back

Standing Active Twist

Muscle Group(s) Stretched: Back*

Ranges of Motion Trained: Spinal rotation (twisting)

Type of Stretch: Active Dynamic

Difficulty: All-Levels

Suggested Prerequisites: none

This is a gentle active twist that I include in every back warm up I do. By engaging the glutes to keep the hips “square” (pointing forwards, not moving), we ensure that this twist is coming from our thoracic spine (upper back) instead of our hips.

How To

Step 1

Start standing, placing your hands behind your head, opening your elbows out to the side. Engage your glutes to “lock” your hips in place - we want to keep our hip bones pointing forwards during this exercise, not let them twist.

Step 2

Slowly twist your chest to one side, then the other. Make sure your hips aren’t moving - keep them pointing straight forwards like headlights.

Twist side to side 5-10 times.

Related Content

• Flexopedia: Seated Twist

• Flexopedia: Disco Cow

• Blog Post: Back Stretches for Full Spinal Flexibility

• Blog Post: 6 Cat-Cow Variations for Spinal and Shoulder Mobility

• Blog Post: Why Your Upper Back Sucks at Backbending (and How to Make it Suck Less)