Supine Spinal Twist
Relieve back tension! The Supine Spinal Twist gently stretches your spine, promoting relaxation and flexibility. A simple way to unwind.
The Supine Spinal Twist mainly works the core, with help from the lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Supine Spinal Twist Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Deep Core (transverse abdominis); Spinal Erectors (erector spinae)
Supine Spinal Twist Variations and Alternatives
How to do the Supine Spinal Twist
Begin by lying flat on your back on a comfortable surface, such as a yoga mat or carpeted floor.
Extend your arms out to the sides, so they are in line with your shoulders, and keep your palms facing downwards.
Bring both knees toward your chest, keeping your back flat against the ground.
Slowly lower your knees to the right side of your body, keeping them together and bending at the hips. Aim to bring your knees as close to the ground as possible while ensuring your left shoulder remains in contact with the floor.
Turn your head to the left, and if comfortable, gaze toward your left hand to increase the twist. You should feel a gentle stretch in the spine and the muscles surrounding it.
Hold the pose for 30 seconds to 2 minutes, breathing deeply and relaxing into the stretch.
Gently return your knees and head to the center, and repeat the movement on the opposite side, letting your knees fall to the left and your head turn to the right.
Remember to listen to your body and only twist as far as feels comfortable. This stretch should not cause any pain. If you have any back injuries or conditions, please consult with a healthcare provider before attempting this exercise.
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Supine Spinal Twist FAQs
What muscles does the Supine Spinal Twist work?
The Supine Spinal Twist mainly works the core, with help from the lower back. The main muscles are the obliques and rectus abdominis.
What equipment do you need for the Supine Spinal Twist?
None. The Supine Spinal Twist is a bodyweight exercise, so you can do it anywhere.
What are some Supine Spinal Twist variations and alternatives?
Similar exercises include the Ardha Matsyendrasana Pose, Lying Bent-Knee Twist, Corpse Pose Savasana and Extended Side-Angle Pose.
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