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Also known as: Supine thoracic rotation, Lumbar spine torsion, Supine spinal twist post.

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Technique

  1. Lie on your back, with your legs straight and your arms alongside your body.
  2. Bend one leg and cross it above the other leg.
  3. Pull on the bent leg with the opposite arm to bring the knee down towards the ground.
  4. At the same time, extend the other arm to the side and look towards that side.
  5. Your hips will twist to the side, but your shoulders must remain fully on the ground, in order to create a twist in your trunk ( Trunk rotation).
  6. Take a few deep breaths in that position, trying to relax into it.
  7. Then repeat on the other side.
Logging: Work each side for the time indicated.

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Muscles

Flexibility

Primary

  • Obliques
  • Spine

Secondary

  • Neck

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Flexibility
Joint movements
Trunkrotation
trains stretches
e0vr

Sitting revolved spinal twist

Novice
e0vt

Sitting bound revolved spinal twist

Intermediate
e0xr

Seated twist

Beginner
e0vs

Strap-assisted revolved spinal twist

Novice
e0vn

Half cross-leg spinal twist

Beginner
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.