Spine Twist

A restorative core exercise that improves thoracic mobility and oblique strength. It is essential for maintaining spinal health and rotational power.

Exercise Details

Level: Beginner
Body Area: core
Type: core

Required Equipment

Bodyweight-only

Target Muscle Groups

Primary

Back

Secondary

Abs

Setup

Sit tall on the floor with legs extended. Extend your arms to the sides at shoulder height. Grow tall through the crown of your head.

Instructions

1. Rotate your torso to one side using your obliques.
2. Maintain a perfectly vertical spine.
3. Pulse twice at the end of your range.
4. Return to center and repeat on the other side.
5. Keep your hips stationary.

Common Mistakes

1. Rounding the shoulders.
2. Moving the arms independently of the torso.
3. Collapsing the spine.

Alternative Exercises

Wipers

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Wide Grip Behind the Neck Pulldown

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Wide Grip Behind the Neck Pull-Up

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Wide Grip Pull-Up

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Weighted Lying Twist

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Weighted Crunch

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Vertical Leg Raise

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Underhand Pulldown

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A pulling exercise that increases bicep activation and targets the lower lats. The supinated grip allows for a deeper contraction and greater range of motion.