Supine Lumbar Rotation Stretch
A bodyweight stretch performed lying on your back that rotates the bent knees to one side to target obliques and lower back, improving spinal mobility and hip flexibility for better posture and injury prevention.
About Exercise
Equipment
Difficulty
1/5 • Beginner
Primary Muscle Groups
Obliques, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
9/10External Obliques, Internal Obliques
Lower Back
8/10Erector Spinae
Glutes
6/10Glute Max, Glute Medius
Programming
Typical Rep Range
2-10 reps
Rest Between Sets
30-60 seconds • Between sides for recovery
How to Perform
Lie flat on your back on a mat with knees bent, feet flat hip-width apart, and arms extended out to sides in a T shape with palms down.
- Engage core to maintain neutral spine.
- Slowly drop bent knees together to one side while keeping shoulders on the floor.
- Feel gentle stretch in lower back and hips; hold for 5-30 seconds.
- Breathe deeply and relax into the stretch.
- Return knees to center with control.
- Repeat on the opposite side.
Coaching Tips
Form Cues
- Keep shoulders grounded
- Knees together
- Breathe into the twist
- Relax hips
- Neutral spine
- Gentle only
Breathing
Inhale to prepare, exhale as you rotate into the stretch, and continue deep breaths while holding.
Tempo
2-0-10
Range of Motion
Rotate knees until you feel a gentle stretch in lower back, stopping short of shoulder lift or pain; hips and shoulders aligned.
Safety
Safety Notes
- Avoid if acute back pain, disc issues, or sciatica; consult professional
- Stop at any sharp pain or pinching
- Use cushion under knees if limited mobility
- Engage core to stabilize
- Not for recent spinal surgery
Spotting
No spotting required; self-monitor for comfort and form.
Common Mistakes
- Lifting shoulders off floor
- Forcing rotation beyond comfort
- Bouncing or using momentum
- Arching lower back
- Rotating too quickly
When to Avoid
- Acute lower back injury
- Bulging or herniated disc
- Sciatica
- Recent spinal surgery
- Hip impingement
Flexibility Needed
- Basic shoulder and hip flexibility
- Ability to lie supine comfortably
Build Up First
- Familiarity with supine position
- Core awareness
Also known as
Supine Spinal Rotation, Lower Back Rotation Stretch, Supine Twist Stretch
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