Daily tip ·
Seated Spinal Twist: The 2-Minute Wake-Up for Your Back
The spine loves gentle rotation. This seated twist takes two minutes, wakes up every disc, and can be done in bed, on a chair, or on the floor — no mat required.
This tip is scheduled for Monday 6 July 2026 — you’re early. It’s all here already; enjoy.
How to do it
- Sit tall. Place the right hand on the left knee, left hand behind you for support.
- Inhale to lengthen the spine.
- Exhale slowly and gently twist to the left. Look over the left shoulder.
- Hold 5 slow breaths. Return to centre.
- Repeat on the right side.
Who this is forAnyone who wakes up feeling stiff, or sits for long periods.
Take careTwist slowly and never force. Skip if you have recent spinal injury without medical clearance.
Want help doing this properly?
Master Segar and the SEGA team offer personalised guidance — for individuals, families, offices and schools. Message us and we will walk you through it.