Twisting is a part of everyday movement, but if your body is not used to doing it correctly, you could easily get injured by twisting the wrong way. Here are two seated twists that will help stretch and strengthen the muscles of your back, abdomen, hips and legs. Once you feel comfortable with twists done safely on the floor, you can progress to standing twists. Always approach twists with caution, especially if you have a sensitive back.
-- Karen Voight
1 Sit on the floor with both legs stretched out in front of you. Bend your right knee, foot flat on the floor next to your left inner knee. Hug your right knee with your left arm and pull your body upright so you're sitting tall. Move your right hand behind you, placing it flat on the floor to help you maintain a vertical spine. Now rotate your upper body to the right as far as you can. Stay in this position for 10 to 20 seconds while breathing evenly. Return to the starting position and switch sides or continue to the next pose.
2 Stay in the twist as you grasp the outer edge of your right foot and slowly straighten your right knee and left elbow. Keep your spine upright as you stretch your right hand out and back . Stay in this position for 10 to 20 seconds. Bend your right knee, release your foot and turn to the front. Switch legs and repeat on the other side.