Tai Chi Twist Exercise

Written By: Todd Kuslikis
October 07, 2011

Tai Chi Twist Exercise is a basic Tai Chi warm up exercise used to build strength and mobility in the spine and core region of the body. It is a classic and builds tremendous flexibility within the spinal muscles as well as build core strength for people that aren’t used to exercise.

How to do the Tai Chi Twist Exercise:

Stand with your feet shoulder width a part. With your knees slightly bent, begin to rotate at your waist swinging your arms as you go. Go back and forth throughout this exercise. Keep your arms loose and relaxed throughout this basic exercise.

Muscle group worked:

Inner spinal muscles

Target Repetitions for Muscle Tone/Endurance: 8-12

Why Tai Chi Twist Exercise works:

The inner spinal muscles are so important for spinal health. Although this is known as a tai chi warm up movement, it can be used by anyone no matter if you are a beginner or advanced exercise enthusiast to strengthen the spinal muscles


Make sure to keep your upper body (particularly your arms) loose and relaxed.


Breath slow and steadily throughout this exercise.

Disclaimer: Talk to your primary care physician before beginning any exercise regimen.

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