Office Chair Yoga: Spinal Twists

Video Transcript

"Ok the next thing we're going to do is a spinal twist, which is going to work the entire spine. This muscle called the erector spinae that aligns the spine all the way down but I thing you'll feel the benefits mostly in the lower back. So again sitting with perfect posture, your shoulders over your hips, nice and tall, shoulders rolled back. You're going to take a deep breath in and exhale slowly twisting over towards your back wall. Pulling the shoulder back using your hand if you like pressing against the leg. With every exhalation twisting a little bit deeper and a little, more towards your back wall with every breath. Inhale lifting and exhale twisting all the way to the back wall. Good, one more breath slowly bringing it back to center and we'll do the same thing on the other side. Deep breath in and exhale slowly twisting over the other shoulder. With every exhalation, you can use your hands to walk yourself around. Turning the shoulder and the entire spine as much as you can to the back. Deep breath in and exhale twisting a little deeper. One more time in, exhale twisting a little more. The next breath slowly and gently bringing it back to center. Perfect posture and feeling how good that is."