Seated Twist



Twisting may seem scary for those with osteoporosis. However, when done slowly and carefully, twisting can help stretch the muscles in the mid back and maintain movement within the vertebrae.

Set up

Start by sitting in a chair or cross-legged on a mat.


Place your left hand on your right knee and turn your head and upper body towards the right. You may feel a stretch on the left side of your trunk or in the middle of your back. Hold 10-30 seconds.

Next, work the opposite side by placing your right hand on your left knee. You may feel a stretch on the right side of your trunk, or in the middle of your back. Hold 10-20 seconds.


  • Move slowly and gently.
  • Do not force yourself into an uncomfortable twist.
  • Make sure you continue to breathe during the stretch.
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