Supine Spinal Twist

A seated spinal twist that stretches the lower back, glutes, and obliques while promoting spinal mobility and relaxation.

Instructions

1. Lie on your back on a flat surface with your knees bent.
2. Keep your shoulders flat on the ground and your arms at your sides or across your chest.
3. Gently pull one knee across your body toward the opposite side, allowing your lower back and glutes to stretch.
4. Keep your shoulders pressed to the ground and hold the stretch.
5. Hold for 20-30 seconds, breathing deeply.
6. Return to center and repeat on the opposite side.

Tips

• Keep both shoulders in contact with the ground to deepen the stretch.
• Breathe slowly and avoid forcing the movement.
• You can use your opposite hand to gently press the knee toward your chest for a deeper stretch.
• Perform this stretch after workouts or as part of a recovery routine.