Low Back Twist

Low BackStretchSpiral LineFunctional Back LineLumbar Flexibility
Written By David Song

LUMBAR TWIST

This is an easy to do low back twist stretch. The goal of this exercise is to relieve built up muscular tension as experienced from activities like sustained prolonged sitting. Start by sitting on a soft floor or yoga mat. Have one leg extended with the other one bent and on the opposite side of the straight leg’s knee. From here, use the propped knee to anchor your upper arm and elbow down and use it to pivot yourself gradually into a deeper stretch. Hold for 20-30 seconds or for 5 deep breathes before alternating sides.

Muscles Involved:

  • Erector Spinae

  • Obliques

  • Quadratus Lumborum

  • Multifidus

  • Serratus Posterior Inferior

Related Conditions:

  • Low Back Pain

  • Sacroiliac Joint Syndrome

  • Hip Spine Syndrome

  • Thoracolumbar Syndrome

Related Exercises

Featured
Elevated Child’s Pose Side Stretch
Latissimus Dorsi, Latissimus Dorsi Stretch, QL, Quadratus Lumborum, Lateral Fascial Line, Functional Back Line, Lumbar Lateral Flexion, Lumbar Lateral Flexor, Shoulder Extensor, Shoulder Flexion, Shoulder Stretch, Low Back Stretch, Shoulder Flexibility, Lumbar Flexibility
Elevated Child’s Pose Side Stretch
Latissimus Dorsi, Latissimus Dorsi Stretch, QL, Quadratus Lumborum, Lateral Fascial Line, Functional Back Line, Lumbar Lateral Flexion, Lumbar Lateral Flexor, Shoulder Extensor, Shoulder Flexion, Shoulder Stretch, Low Back Stretch, Shoulder Flexibility, Lumbar Flexibility
Latissimus Dorsi, Latissimus Dorsi Stretch, QL, Quadratus Lumborum, Lateral Fascial Line, Functional Back Line, Lumbar Lateral Flexion, Lumbar Lateral Flexor, Shoulder Extensor, Shoulder Flexion, Shoulder Stretch, Low Back Stretch, Shoulder Flexibility, Lumbar Flexibility
Banded Squat Pallof Press
Squat, Squat Warm Up, Core Stability, Lumbar Stability, Lumbar Spine, Sacroiliac Joint, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, External Oblique, Internal Oblique, Obliques, Transversus Abdominis, TVA, Erector Spinae, Anti-Rotation Exercise, QL, Quadratus Lumborum
Banded Squat Pallof Press
Squat, Squat Warm Up, Core Stability, Lumbar Stability, Lumbar Spine, Sacroiliac Joint, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, External Oblique, Internal Oblique, Obliques, Transversus Abdominis, TVA, Erector Spinae, Anti-Rotation Exercise, QL, Quadratus Lumborum
Squat, Squat Warm Up, Core Stability, Lumbar Stability, Lumbar Spine, Sacroiliac Joint, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, External Oblique, Internal Oblique, Obliques, Transversus Abdominis, TVA, Erector Spinae, Anti-Rotation Exercise, QL, Quadratus Lumborum
Hip Sciatic Nerve Flossing
Sciatic Nerve, Sciatica, Disc Herniation, Lumbar Disc, Lumbar Flexibility, Lumbar Spine
Hip Sciatic Nerve Flossing
Sciatic Nerve, Sciatica, Disc Herniation, Lumbar Disc, Lumbar Flexibility, Lumbar Spine
Sciatic Nerve, Sciatica, Disc Herniation, Lumbar Disc, Lumbar Flexibility, Lumbar Spine
Ankle Sciatic Nerve Flossing
Sciatic Nerve, Sciatica, Lumbar Disc, Nerve, Nerve Flossing, Lumbar Flexibility
Ankle Sciatic Nerve Flossing
Sciatic Nerve, Sciatica, Lumbar Disc, Nerve, Nerve Flossing, Lumbar Flexibility
Sciatic Nerve, Sciatica, Lumbar Disc, Nerve, Nerve Flossing, Lumbar Flexibility
Knee Sciatic Nerve Flossing
Sciatic Nerve, Sciatica, Disc Herniation, Lumbar Disc, Nerve Flossing
Knee Sciatic Nerve Flossing
Sciatic Nerve, Sciatica, Disc Herniation, Lumbar Disc, Nerve Flossing
Sciatic Nerve, Sciatica, Disc Herniation, Lumbar Disc, Nerve Flossing
Kettlebell Side Crunch
External Oblique, Internal Oblique, Obliques, Core, Core Strength, Lumbar Lateral Flexion, Lumbar Lateral Flexor, Low Back, Low Back Strengthening
Kettlebell Side Crunch
External Oblique, Internal Oblique, Obliques, Core, Core Strength, Lumbar Lateral Flexion, Lumbar Lateral Flexor, Low Back, Low Back Strengthening
External Oblique, Internal Oblique, Obliques, Core, Core Strength, Lumbar Lateral Flexion, Lumbar Lateral Flexor, Low Back, Low Back Strengthening
Prisoner Side Crunch
Back Extension, Back Extensors, Back, Back Strengthening, Low Back, Low Back Strengthening, Mid Back, Mid Back Strengthening, QL, Quadratus Lumborum, Erector Spinae, Lumbar Extension, Lumbar Extensors, Lumbar Lateral Flexion, Lumbar Lateral Flexor
Prisoner Side Crunch
Back Extension, Back Extensors, Back, Back Strengthening, Low Back, Low Back Strengthening, Mid Back, Mid Back Strengthening, QL, Quadratus Lumborum, Erector Spinae, Lumbar Extension, Lumbar Extensors, Lumbar Lateral Flexion, Lumbar Lateral Flexor
Back Extension, Back Extensors, Back, Back Strengthening, Low Back, Low Back Strengthening, Mid Back, Mid Back Strengthening, QL, Quadratus Lumborum, Erector Spinae, Lumbar Extension, Lumbar Extensors, Lumbar Lateral Flexion, Lumbar Lateral Flexor
Prisoner Extension
Thoracic Extension, Thoracic Extensors, Erector Spinae, Rhomboid, Multifidus, Trapezius, Thoracic Spine, Lumbar Spine
Prisoner Extension
Thoracic Extension, Thoracic Extensors, Erector Spinae, Rhomboid, Multifidus, Trapezius, Thoracic Spine, Lumbar Spine
Thoracic Extension, Thoracic Extensors, Erector Spinae, Rhomboid, Multifidus, Trapezius, Thoracic Spine, Lumbar Spine
Rack Pull
Deadlift, Deadlift Warm Up, Lumbar Spine, Low Back, Low Back Strengthening, Erector Spinae, Lumbar Extensors, Lumbar Extension, Hip Extension, Hip Extensor, Hip Strengthening
Rack Pull
Deadlift, Deadlift Warm Up, Lumbar Spine, Low Back, Low Back Strengthening, Erector Spinae, Lumbar Extensors, Lumbar Extension, Hip Extension, Hip Extensor, Hip Strengthening
Deadlift, Deadlift Warm Up, Lumbar Spine, Low Back, Low Back Strengthening, Erector Spinae, Lumbar Extensors, Lumbar Extension, Hip Extension, Hip Extensor, Hip Strengthening
Kettlebell Sumo Deadlift
Hamstring Strengthening, Gluteus Maximus, Glute Strengthening, Glutes, Hamstrings, Semitendinosus, Semimembranosus, Quadriceps, Hip, Hip Strengthening
Kettlebell Sumo Deadlift
Hamstring Strengthening, Gluteus Maximus, Glute Strengthening, Glutes, Hamstrings, Semitendinosus, Semimembranosus, Quadriceps, Hip, Hip Strengthening
Hamstring Strengthening, Gluteus Maximus, Glute Strengthening, Glutes, Hamstrings, Semitendinosus, Semimembranosus, Quadriceps, Hip, Hip Strengthening
David Song
Previous

Peterson Step Ups
Next

Bird Dog