Bent Over Twist

Muscle Groups Involved

Obliques - Primary
Mid Back/Mid Traps - Primary
Hamstrings - Primary

Highlights

Push your hips back until you feel a deep stretch in your hamstrings.
Twist from the ribs up. Try to keep bellybutton facing the floor.
Look at your hand as you twist to engage your full spine.
Think
Use a chair or yoga blocks if you can't reach for the floor.
Breathe!

Description

The Bent Over Twist is a bodyweight exercise and stretch that increases the flexibility of your thoracic spine, your hamstrings, hips, and your ability to rotate functionally. To perform the Bent O

The Bent Over Twist is a bodyweight exercise and stretch that increases the flexibility of your thoracic spine, your hamstrings, hips, and your ability to rotate functionally. To perform the Bent Over Twist start in a standing position with your feet placed about twice as wide as shoulder width. With a braced core, push your hips back as you let your chest move downwards towards the floor, flexing at the hips. Place one hand on the floor, palm down, in the middle between your feet. While bracing your abdominal muscles, start to rotate in your spine starting at your ribs as you reach towards the ceiling with the opposite hand. Keep your eyes on the top hand as it moves upwards. Continue to rotate until your arms are in one straight line from ceiling to floor. Pause briefly, or for several seconds in this stretched position before lowering yourself back down to the starting position. Stand up and rotate in the opposite direction to perform this for your other side.

Common Mistakes

Flex at the hips, not the waist. Do not look down or away from the top hand

Flex at the hips, not the waist. Do not look down or away from the top hand. Do not crank your neck or collapse your spine during the movement. Keep a nice long, tall, spine throughout the movement to ensure safety and comfort.

Pro Tips

Picture that you are trying to push your butt through the wall behind you t

Picture that you are trying to push your butt through the wall behind you to put the appropriate amount of stretch on your hamstrings and keep your weight centered properly.

Purpose

The Bent Over Twist increases thoracic rotation, one of the first things we

The Bent Over Twist increases thoracic rotation, one of the first things we lose as we age. This stretch can help with running, throwing, or swinging sports. It is also useful for restoring spinal rotation, shoulder and hip mobility while also stretching the hamstrings and groin.

Form

Your bottom hand should be placed on the floor in the middle, directly betw

Your bottom hand should be placed on the floor in the middle, directly between your feet. Your top hand should be aligned above your bottom hand, right above your head.