Reclined Spinal Twist

A gentle stretching exercise performed while lying down that mobilizes the spine and stretches the obliques and lower back.

Instructions

1. Lie on your back on a comfortable surface with your knees bent and feet flat on the floor.
2. Extend your arms out to your sides at shoulder height, palms facing up.
3. Draw one knee toward your chest and cross it over your body toward the opposite side.
4. Keep your shoulders flat on the ground as your knee moves across your body.
5. Your head can turn toward the raised arm or stay centered—choose what feels comfortable.
6. Relax and breathe deeply while maintaining this position.
7. Hold the stretch for 20-30 seconds and then switch to the other side.

Tips

• Do not force the twist—use gentle, passive stretching only.
• Keep your shoulders flat throughout the movement for optimal spinal stretch.
• Breathe slowly and deeply to help relax the muscles into the stretch.
• This stretch is excellent for spinal mobility and lower back tension relief.
• Performing this stretch after workouts aids in recovery and reduces soreness.