Supine Spinal Twist
Lying on your back with the knees dropped to one side and arms out wide, a gentle rotation stretch for the lower back, obliques and glutes.
Primary muscles
- Obliques
- Lower Back (Erector Spinae)
Secondary muscles
- Glutes (Gluteus Maximus)
- Chest (Pectoralis Major)
- Sets
- 2
- Duration
- 20–40 sec per side
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Lying on your back with knees bent, feet flat and arms out to the sides in a T.
Keeping both shoulders on the floor, let your knees fall slowly to one side.
Turn your head the opposite way if comfortable.
Hold and relax into the rotation.
Bring the knees back through centre and repeat on the other side.
Breathing: Breathe slowly and let the knees sink a little lower on each exhale.
Coaching tips
Both shoulders stay heavy
Let gravity do the work
Stack the knees together
Common mistakes
Lifting the opposite shoulder off the floor
Forcing the knees down with the hand
Holding the breath
Safety notes
Place a cushion under the knees if they don't reach the floor; keep it gentle.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.