How to Do
How to Do Twist in the Supine
This exercise may be performed by healthy exercisers who can twist the spine without feeling any pain. They must also demonstrate good flexibility in the low back, shoulders, and hips.
Be certain to perform this exercise as long as good form is maintained throughout. Twist only as far as you can without feeling pain. Keep both shoulders pressed firmly against the floor. Performing this exercise consistently will improve your range of motion gradually. Listen to your body, and do not force or strain any movement.
To challenge yourself, stretch a bit further or hold the stretch a bit longer than the previous attempt.
Beginning
Beginning Twist in the Supine
Lie on your back. Press both shoulders flat against the floor. Suck in the tummy to make the navel touch the spine.
Movement
Twist in the Supine Movement
1. Bending the left knee, pull the knee toward the chest. Inhale deeply. As you exhale, slowly rotate the spine and allow the left knee to travel across the body toward the floor on the right side. With the right hand, gently hold the left knee in this position for 20-30 seconds. Inhale and return the leg to its starting position. Repeat with the right leg.
Benefits
Twist in the Supine Benefits
Spine Rotation-Supine is a beginner exercise that stretches the hips, CORE, and shoulders.
