About this exercise
A gentle stretch that lengthens the lower back, spine, and hips while improving spinal mobility and releasing tension. Often used as a cool-down or recovery movement.
Supine spinal twist stretch
Step by step instructions, muscle activation and variants for the Supine spinal twist stretch.
EasyLower back
How to Perform
- Lie on your back with your knees bent and feet flat on the floor
- Extend your arms out to the sides with palms facing down
- Lower both knees to one side while keeping your shoulders pressed to the floor
- Turn your head to the opposite side of your knees
- Hold the stretch, then return to center and repeat on the other side
Muscle Activation
Primary
Lower back
Secondary
GlutesHamstrings
Common Mistakes
Common mistakes content is coming soon.
About the Supine spinal twist stretch
The Supine spinal twist stretch is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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