Twist in sitting on a chair
In sitting upright, for example on a chair, with the feet placed directly underneath the knees, you turn (twist, rotate, spiral) around your central axis. You start with pushing one knee forwards, and thus rotating your pelvis. The entire spine is rotated as one block, or with differentiations of the eyes, neck, shoulder girdle, and pelvis in relation to each other.
Turning as a block (head, eyes, shoulders, pelvis together) to one side is one of the simplest mode of action learned in early childhood. The nervous system is capable of other, more differentiated patterns of movement. When you learn to differentiate and re-pattern most of your movements, your intentional cortex will lose its compulsive patterns. You will feel taller, lighter, you will breathe better and might even have a sense of euphoria. Furthermore, this lesson improves the way you turn your head to look over a shoulder: in terms of ease, coordination, and smoothness. It enhances your understanding of what is involved with and needed for a twist throughout the spine.