Ease Your Back Tension With a Simple Spinal Twist   

• The spinal twist is a simple, effective stretch for students who spend long hours sitting. It releases back tension, improves flexibility, and supports healthy posture. Begin by lying on your back on a mat or bed. Extend both legs comfortably, rest your arms at your sides, and take a few slow breaths to relax your neck, shoulders, and lower back. Bend one knee and draw it toward your chest, keeping the other leg straight and relaxed. Slowly guide the bent knee across your body toward the opposite side. Move slowly and never force the stretch. Try to keep both shoulders in contact with the floor to protect your spine. If it feels comfortable, extend the arm on the bent-knee side at shoulder height and turn your head in that direction. Breathe steadily and hold the position for up to 20 seconds. Return to the center while exhaling, then repeat on the other side. Regular practice can reduce stiffness, allowing the body to unwind after a long day. Sean Jung R&D Division Director junior/1770274387/1678407625