The spinal twist is a simple, effective stretch for students who spend long hours sitting. It releases back tension, improves flexibility, and supports healthy posture.
Begin by lying on your back on a mat or bed. Extend both legs comfortably, rest your arms at your sides, and take a few slow breaths to relax your neck, shoulders, and lower back. Bend one knee and draw it toward your chest, keeping the other leg straight and relaxed.
Slowly guide the bent knee across your body toward the opposite side. Move slowly and never force the stretch. Try to keep both shoulders in contact with the floor to protect your spine. If it feels comfortable, extend the arm on the bent-knee side at shoulder height and turn your head in that direction.
Breathe steadily and hold the position for up to 20 seconds. Return to the center while exhaling, then repeat on the other side. Regular practice can reduce stiffness, allowing the body to unwind after a long day.
Sean Jung R&D Division Director junior/1770274387/1678407625
1. Where should a person lie to begin the spinal twist?
2. How often should students practice the stretch to reduce stiffness?
3. What happens to the spine when students sit for hours?
4. Why should people never force the stretch while they lie?
1. When do you find it easy to stretch your body?
2. Why is maintaining a healthy posture important for young students?
3. How do you feel after you stretch your tired back?
4. Is stretching every day part of your morning routine now?
The spinal twist is a simple, effective stretch for students who spend long hours sitting. It releases back tension, improves flexibility, and supports healthy posture.
