Many individuals spend hours sitting each day, often leading to stiffness and discomfort in the back. To combat this, certified yoga and Pilates instructor Anouska Shenn recommends a simple yet effective stretching exercise known as the reclined twist. This move can be done in as little as five to ten minutes, requiring only a yoga mat or a thick blanket.
The Benefits of the Reclined Twist
According to Shenn, the reclined twist is particularly beneficial for mobilizing the spine from top to bottom, with a focus on the mid-back, which tends to accumulate tension. She emphasizes that regular care for the spine is crucial for overall well-being.
To perform the reclined twist, follow these steps:
1. Lie down on your back and extend your arms out wide.
2. Gently bring your knees towards your chest.
3. Allow your knees to lower to one side, ensuring the rotation comes from your spine.
4. Turn your head to look over the opposite shoulder.
5. Relax your shoulders away from your ears and try to broaden your upper back.
6. Without straining, aim to align your hip bones.
7. Maintain this position for 5-10 breaths before switching sides.
For those who may find the traditional method too challenging, Shenn offers modifications. Utilizing a yoga block or cushion can help ease the stretch. Placing a block between the knees or under the buttocks can reduce the intensity, making the exercise more accessible.
Adapting the Exercise for the Workplace
Shenn also provides alternatives for individuals who want to relieve back tension while at work. If getting on the floor is not feasible, she suggests a seated variation. While seated in a chair, keep the knees together and twist from the waist. Bring your opposite hand outside your knee while extending the other arm back in line with your shoulder.
Understanding Back Tension
Back tension affects many people, often due to prolonged sitting, daily stressors, and insufficient movement. Shenn identifies posture as a significant contributor to this issue. She explains, “The short answer is posture. When we sit or stand with our joints stacked, the body is at its most stable and uses the least amount of muscular effort.” This optimal alignment allows the spine to maintain its natural S-shape, efficiently absorbing forces.
Unfortunately, most individuals spend considerable time out of this alignment, causing the back muscles to work harder to maintain an upright position. Over time, this can lead to discomfort and tension.
To alleviate back tension, Shenn advises individuals to regularly return to good posture and integrate brief movement breaks into their day. Incorporating exercises like the reclined twist for just five to ten minutes can have a positive impact on spinal health.
Engaging in simple yet effective exercises can significantly enhance overall well-being, especially for those leading sedentary lifestyles. By taking a few moments each day to care for the spine, individuals can improve their posture, alleviate discomfort, and foster a healthier lifestyle.
