Lying Bent-Knee Twist

1. Start by lying on your back on a flat, comfortable surface, ensuring your lower back is in a neutral position.

2. Bend your knees and bring them together, feet flat on the ground.

3. Extend your arms out to the sides at shoulder height, palms facing down, to help stabilize your upper body.

4. Keeping your knees together, slowly lower them to one side until they are as close to the ground as possible without lifting the opposite shoulder off the floor.

5. Hold the position for a moment, feeling a stretch through your obliques and lower back.

6. Carefully bring your knees back to the center and then lower them to the other side, maintaining control and keeping the shoulder blades pressed against the floor.

7. Repeat the movement for the desired number of repetitions or for a set time period, alternating sides each time.

Ensure smooth, controlled movements to prevent any jerking or rapid twists that could strain your back. Focus on your breath, inhaling and exhaling gently as you twist from side to side. This exercise is excellent for improving rotational mobility, flexibility in the spine, and strengthening the core muscles.

---