Supine Twist Stretch

The Supine Twist Stretch is an excellent exercise to stretch the lower back, hips and improve flexibility in the spine. This stretch helps release tension in the back muscles and stimulates digestion, making it the perfect end to a workout or a long day. Regular practice can also relieve lower back pain and improve mobility.

Correct execution and technique

How to perform the Supine Twist Stretch :

  1. Start by lying flat on your back with your arms stretched out in a T shape.
  2. Bend one knee and bring it over to the opposite side, so that the knee approaches the floor.
  3. Keep your shoulders on the ground as you rotate your hips and feel the stretch in your lower back and hips.
  4. Breathe deeply and hold the position for 20-30 seconds before switching sides.

Common mistakes

Here are some common mistakes to avoid when performing the Supine Twist Stretch :

  • Raised Shoulders: Make sure both shoulders remain in contact with the floor to get the full effect of the stretch.
  • Too much pressure on the knee: Do not force the knee down to the floor; let gravity do the work to avoid strain on the lower back.
  • Too fast pace: Move slowly and in a controlled manner, keeping the stretch to give your muscles time to relax.

Modifications and variations

There are different ways to customize this stretch:

  • Beginner variation: If it is difficult to get the knee down to the ground, you can place a pillow or block under it for extra support.
  • Advanced variation: For a deeper stretch, you can place your hand on your knee to push it a little closer to the ground, while simultaneously rotating your upper body.

Repetitions and sets

Hold the Supine Twist Stretch for 20-30 seconds on each side. Repeat 2-3 times for maximum effect. This stretch can be performed daily to improve back flexibility and reduce tension.

Breathing technique

Breathe deeply and evenly during the stretch. Inhale deeply before rotating your body and slowly exhale as you lower your knee to the side to help your muscles relax and improve your stretch.

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