Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core, keeping your spine neutral. Slowly lower bent knees to one side, maintaining shoulder contact with the floor. Feel a gentle stretch in your lower back and hips, holding for 5-30 seconds. Return to center with control, then repeat on the opposite side.
To maintain stability and prevent lower back strain, actively press your shoulders into the floor throughout the stretch, ensuring they remain grounded. Keep your knees pressed together to maximize the stretch in your hips and lower back, preventing excessive rotation. Focus on deep, diaphragmatic breathing to enhance relaxation and deepen the twist, inhaling through your nose and exhaling through your mouth. Allow your hips to relax and release into the stretch, avoiding any tension or gripping. Maintain a neutral spine throughout the exercise, preventing arching or rounding of your back to protect your spinal health. The stretch should feel gentle and comfortable; avoid pushing beyond your range of motion to prevent injury.
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