Lying twist
Also called supine spinal twist, knee drop
- Works
- Lower back · erector spinae
- Sides of the trunk · internal and external obliques
- Buttocks · gluteus maximus
- Needs
- No equipment
Setup
Lie on your back with your knees bent and feet flat. Stretch your arms out to the sides.
Steps
- Let both knees fall slowly to one side.
- Keep both shoulders on the floor.
- Hold for the time you chose.
- Bring the knees back through the middle and do the other side.
Breathing
Breathe slowly. Let each breath out take you a little further, without forcing it.
Where you feel it
A turning stretch in your lower back and the side of your hip.
Common mistakes
- Letting a shoulder lift.
- Forcing the knees down.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.