A 5-Minute Twist and Reach Mobility Workout

Chubby Checker was definitely onto something when he encouraged us all to “do the twist.” Twisting exercises are packed with plenty of benefits, like improving flexibility, strengthening the muscles in your back, lengthening your spine, easing back pain, and even aiding in digestion, according to The Yoga Institute. Plus, these moves just feel so damn good.

Add in movements where you’re reaching across your body, and you’ve got a recipe for the most muscle-relaxing, tension-relieving mobility routine yet, thanks to Or Artzi, CPT, a lead group fitness instructor at Equinox and creator of the fitness platform Orriors.

Join the club

If you’re following along with our January 2025 Good Moves Club Winter Challenge (sign up here if you haven’t already!), this is the workout for day 24, week 4. You can follow along with Artzi and the full-length workout below.

The workout

Do each exercise for 30 to 60 seconds. Complete one round.

1. Crab reach (alternating sides)

1. Sit with your knees bent and feet flat on the floor. 
2. Place your left hand on the floor about a foot behind you, fingers facing away from your body. Place your right elbow on your right thigh, palm open and facing up toward the ceiling.
3. Press your feet into the floor and drive your hips toward the ceiling as high as possible so you are in a straight line from your shoulders to your knees.
4. Simultaneously, reach your right arm over your right shoulder.
5. Return to the starting position, then repeat on the opposite side. 

2. Spinal twist (each side separately)

1. Lie on faceup with your left leg straight, right foot flat on the floor, and your arms extended to your sides.
2. Let your right leg gently fall across your left leg and to the floor.
3. Look to the right and gently press on your right knee with your left hand to deepen the stretch.
4. Hold for the allotted amount of time, then switch sides.

3. Seated hamstring stretch

1. Sit on the floor with your legs extended out in front of you, knees and heels together. 
2. Hinge at your hips and bend your torso forward as far as you can, maintaining a flat back. 
3. Deepen the stretch with every exhale, aiming to touch your toes with your hands if possible.
4. Hold for the allotted amount of time.

4. Cat-cow pose (Marjaryasana Bitilasana)

1. Start on all fours with your hands and knees on the floor. Align your elbows and shoulders over your wrists and your hips over your knees.
2. Slowly arch your spine, dropping your belly toward the floor. Look up as you draw your tailbone toward the ceiling (cow pose).
3. Slowly transition into a rounded spine, tucking your chin toward your spine as you tilt your pelvis forward (cat pose).
4. Continue alternating between cow and cat poses.

5. World’s greatest stretch (alternating sides)

1. Start in a high plank with your feet hip-width apart and your shoulders stacked over your wrists.
2. Step your right foot forward and place it outside of your right hand.
3. Keeping your hips square, lift your right hand toward the ceiling, rotating your chest toward your right leg. Allow your gaze to follow your fingertips.
4. Pause, then return your right hand to the floor and extend your right leg back to plank position.
5. Repeat on the opposite side.
6. Continue alternating sides.

6. Prone pec stretch (each side separately)

1. Lie face down with your legs extended out behind you and your arms extended out to the sides. 
2. Press into your right to help you gently roll your body onto your right side.
3. Bend your left knee and place your left foot on the floor behind you. Keep your right leg straight. 
4. Hold for the allotted amount of time, then switch sides.