> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Elbow half cross-leg spinal twist
> Novice · Static · Unilateral. Flexibility
| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Static |
| **Symmetry** | Unilateral |
| **Athlete** | Stacy |
| **Video length** | 28 s |
## Technique
1. From a seated position with the legs extended, place the right foot flat on the outside edge of the left knee or shin.
2. With the right hand flat on the floor behind you, bring the left elbow to the outside of the right knee.
3. Turn the head to the right to gaze over the shoulder.
4. Take 5 breaths.
5. Then unfold and repeat on the other side.
## Form tips
* Create a strong bind between the arm and the knee by pressing them into each other. This will bring you into a deeper twist for the spine, and may also create a stretch in the bent leg hip.
* Use the hand behind you to keep the spine tall as you twist.
* Avoid rounding or collapsing in the lower back as you twist.
**Logging:** Work each side for the time indicated.
## Muscles
## Equipment
## Appears in
## Progressions
Novice
## Regressions
Beginner
Novice
Novice
Intermediate
Intermediate
Novice
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/elbow-half-cross-leg-spinal-twist-e0vo). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
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