Supine Spinal Twist

Supine Spinal Twist — Flexibility and Relaxation

The supine spinal twist is a deeply relaxing stretch that works on the mobility of the entire spine. By letting your knees fall to one side while your shoulders stay on the floor, you create a gentle twist that stretches the oblique muscles, releases lower back tension, and improves spinal flexibility. This exercise is often used at the end of a yoga or physiotherapy session.

Why Practice the Spinal Twist?

Our spine is designed to move in three planes: flexion/extension, lateral bending, and rotation. Unfortunately, modern lifestyles often confine us to a single plane of movement. Rotations are essential for maintaining the health of intervertebral discs, which nourish themselves through imbibition during movement. Without regular rotation, discs dehydrate and muscles stiffen.

Anatomy Involved

• Oblique muscles (internal and external) — the primary trunk rotators, deeply stretched during this exercise.
• Erector spinae — the long paravertebral muscles benefit from the twist to release tension.
• Quadratus lumborum — a deep muscle connecting the last rib to the pelvis, often responsible for lateral lower back pain.
• Thoracolumbar fascia — the large fibrous sheath of the back is mobilized during the twist.
• Intervertebral discs — gentle rotation promotes their hydration and nutrition.

Step-by-Step Instructions

Step 1 — Starting Position

Lie on your back with arms spread out in a T position, palms facing up. Your shoulders must stay pinned to the floor throughout the exercise.

Step 2 — Knees Bent

Bend both knees and bring them toward your chest. Your thighs form a 90-degree angle with your trunk, shins parallel to the floor.

Step 3 — Rotate to the Right

As you exhale, slowly let both knees fall toward the right, toward the floor. Keep your knees pressed together. Turn your head to the left for a complete twist.

Step 4 — Hold

Hold the position for 30 seconds. Breathe deeply. With each exhale, let the knees sink a little closer to the floor. Your left shoulder stays on the floor — if it lifts, do not force the knees down further.

Step 5 — Switch Sides

Bring your knees back to center as you inhale, then let them fall to the left as you exhale. Turn your head to the right. Hold for 30 seconds. Repeat 2 to 3 times on each side.

Duration and Repetitions

• Hold: 30 seconds on each side
• Sets: 2 to 3 on each side
• Frequency: daily, ideally in the evening before bed

Safety Tips

• Shoulders always stay on the floor — this is the golden rule of this exercise.
• The movement is passive: let gravity do the work, do not force.
• If your knees do not touch the floor, that is fine. Place a cushion under your knees for support.
• If you feel sharp pain in your back during the rotation, reduce the range or stop.
• Avoid this exercise with an acute disc herniation without your practitioner's advice.

Who Benefits from This Exercise?

The supine spinal twist is suitable for anyone wanting to improve their back flexibility, relieve lower back tension, or simply unwind at the end of the day. It is especially recommended for sedentary individuals, yoga practitioners, and those who suffer from morning stiffness.