Omkin
App
Back & Spine Relief1 × 45 s per side

Supine Spinal Twist

Release the spine and the outer hips with a gentle rotation.

Omkin body map Front and back schematic with highlightable zones (data-zone). Inline it to highlight with the .on class. FRONT BACK
Target zones
Dosage
1 × 45 s per side
Target areas
Spine, Glutes, Obliques
Equipment
No equipment needed

How to do it

  1. 1Lie on your back and hug one knee to the chest.
  2. 2Guide that knee across the body toward the opposite side with the opposite hand.
  3. 3Extend the other arm out to the side and look toward it.
  4. 4Keep both shoulders heavy on the floor and relax into the twist.

BreathingLong exhales, letting the knee sink a little more each breath.

CautionDo not force the knee down. Skip if you feel sharp pain in the lower back.

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Guides are general mobility education, not medical advice. Stop if you feel sharp pain, tingling or numbness.