Back Stretching Exercises
Like The Back Twist
Benefit Your Entire Spine

The Back Twist is one of the best back stretching exercises you can do - not just for your lower back, but also your upper back, neck, hips and waist.

The gentle, rhythmic, side to side twisting action aligns your vertebrae, limbers your muscles, loosens your hips and enhances blood circulation.

However, if you have back or neck problems or you haven't exercised for some time check with your health professional first.

Back Twist Back Stretching Exercise


1. Stand with your back straight and your feet parallel, about shoulder width apart.

Slightly bend your knees.

Sink your weight into your legs.

Let your arms hang loosely by your sides.

Look straight ahead.

2. Gently twist your upper body and head to the RIGHT until you are looking directly behind you.

Forget about your arms and hands....let them move on their own from the force your upper body generates as it turns.

Keep your legs and feet pointing ahead throughout the whole's your upper body and arms that move.

To help you remain straight during the exercise and not sway backwards or forwards, or from one leg to the other, imagine there's a pole running through your body, from the top of your head, down your spine and into the ground between your feet.

Your body simply twists on this imaginary pole.

3. Slowly turn back towards the front and continue around to the LEFT until you are once again looking directly behind you. Continue twisting back and forth from side to side.

Remember to let your arms move on their own as you turn. Don't pause at any stage of the exercise. GRADUALLY build up speed and torque in your hips and upper body. Your arms will begin to swing out wide and your hands will slap your sides as you twist.

Do 10-15 twists per side. Build up to 30-40 per side or simply do the exercise for a couple of minutes at a time.

When you've finished don't suddenly stop. GRADUALLY slow down and return to the starting position (step 1) and let your arms swing until they eventually fall naturally by your sides again. Take a few slow, deep breaths before moving on to one of the other back stretching exercises on this site.


  • Aligns your vertebrae
  • Stretches & loosens your back & neck
  • Limbers your hips & waist
  • Enhances blood flow


  • Some variation in technique is okay
  • Start slowly & gently, then build speed
  • Stop if you experience pain or dizziness
  • Do it any time of the day or night to limber and energize
  • An excellent warm up exercise before sports
More back stretching exercises and warm up exercises for sports and other activities:

Forward-Backward Bend
Back Arch
Upper Back Loosener
Neck Twist
Lower Back Rub
Hip Swivel
Thigh Burner
Forward Lunge
Leg Stretch
Ankle Stretch & Roll

Back to top of this Back Stretching Exercises page