Let’s do the twist to relieve back pain!
Back twists are a great back stretch* and can be very relaxing (especially these ones as you are on your back the whole time)! Be sure to remember these tips as you do this stretch:
- Breathe! Focus your breath into the side that is stretching (the side your knees are going away from) to help release your back muscles. If you feel any pain in your muscles as you stretch them, you may be tempted to hold your breath, but don’t! Breathing will help the muscles release.
- Relax. If you are very tight in your back you may feel some pulling or some pain in your tight muscles. Do not let this make you tense. Tensing your muscles will reduce the effectiveness of the stretch if not completely reverse it.
- Turn your head away from your knees. As your knees fall away from your center (to the right for example), turn your head away from them (to the left). This will help you keep the opposite shoulder anchored.
- Hold your abs! Think about pulling your belly button back toward your spine and take the rest of your abs with it. This will improve the stretch and help to protect your spine as you twist it.
- Ease into the stretch. Do not force anything. Pushing too far can cause you to strain something.
Try to hold the stretch for at least 30 seconds to give your muscles time to let go. If you cannot hold it that long, come in and out of it a few times.
* If your doctor or physical therapist has told you not to do spinal twists, do not do these exercises.
Looking for back stretches without the twist? Schedule your free 90 minute consultation.
Addie Kelzer is a certified personal trainer and nutrition consultant. She believes that by making fitness and good food practical, her clients will hold the power to positively change their health and the health of those closest to them.