# Supine Spinal Twist: how to do it

- Main muscles: lower back, obliques
- Also works: glutes
- Equipment: bodyweight
- Level: beginner
- 3D demo (side view): https://media.trainaq.com/exercises/supine_spinal_twist/8c1a6438e7/side-m-720.mp4

## Steps

1. Lie on your back with knees bent, feet flat and knees together.
2. Stretch your arms out to the sides, palms down.
3. Slowly lower both knees to one side and turn your head the other way.
4. Keep both shoulders on the mat and hold, breathing slowly.
5. Tighten your stomach to bring your knees back to the middle, then repeat on the other side.

## Cues

- Both shoulders stay down.
- Knees stay together.
- Only go as far as is comfortable.

## Common mistakes

- Shoulder lifting off the floor: lower the knees less far.
- Letting the knees drop fast: lower them slowly with control.
- Knees drifting apart: squeeze them gently together.

## The version in our demo

Lying on the back, knees bent and together, arms out in a "T", both knees lowered to the right while the head turns to the left, both shoulders staying on the mat. This is the physiotherapy "lower trunk rotation" form (Aurora Health Care, Physitrack); it is gentler on the back than the yoga version with one leg crossed over.

## Starting position

Lie face up on a mat. Knees bent about 90°, hips bent about 45°, feet flat on the floor, knees and feet together, heels 30–40 cm from the buttocks. Arms straight out to the sides at shoulder level (shoulder abduction about 90°), palms down. Head resting centrally.

## The movement

Keeping the knees pressed together, slowly lower both knees to the right in an arc, letting the pelvis and lower back roll with them; the left foot peels onto its outer edge. At the same time turn the head gently to the left. Stop when a stretch is felt across the left side of the lower back and buttock, with the left shoulder still on the mat. Hold.

## Breathing

Slow belly breaths; let the knees sink a little on each exhale.

## Tempo

Real sets: hold 20–30 s, or 5–10 slow side-to-side reps, each side.

## Form in numbers

- Both shoulder blades and both arms stay flat on the mat.
- Knees stay together and bent about 90° throughout.

## Sources

1. [Aurora Health Care (Advocate Aurora), "Lumbar – Lower Trunk Rotation, Hooklying"](https://ahc.aurorahealthcare.org/fywb/x20549.pdf)
2. [Berkshire Healthcare NHS Foundation Trust, "Low back pain" (Knee roll stretch)](https://www.berkshirehealthcare.nhs.uk/media/qwqaccdd/bh1165n-low-back-pain-v1-feb-2026.pdf)
3. [Physitrack, "Supine knees side to side (Lower trunk rotation AROM, arms out to side, supine feet standing)"](https://us.physitrack.com/home-exercise-video/supine-knees-side-to-side)

Source: https://trainaq.com/exercises/supine-spinal-twist