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Supine Twist

2:00 lower back glutes

Step-by-step instructions

1Set up in a stable position with enough space to move slowly and breathe comfortably.
2Let both knees fall to one side while the opposite shoulder stays heavy.
3Guide your knees to one side and turn your gaze the other way if that feels comfortable. Keep the breath quiet.
4Hold the stretch for 120 seconds, then release gradually and notice how lower back feels before repeating or switching sides.

Voiceover

Guide your knees to one side and turn your gaze the other way if that feels comfortable. Keep the breath quiet.

Focus areas

lower back glutes spine

Description

Adult doing supine spinal twist on mat, supportive wellness app image.

Benefits

Targets lower back, glutes, spine with a clear, repeatable setup.
Restores gentle movement through the spine without forcing end range.
Fits into short routines because the working time is 2 minutes or less for most sessions.

Tips

Keep the breath smooth and reduce the range if lower back starts to guard.
Use a wall, chair, strap, block, pillow, or towel if support makes the position calmer.
Let glutes stay relaxed so the stretch does not turn into a bracing exercise.

Common mistakes

Moving quickly instead of letting each segment and breath guide the range.
Bouncing, yanking, or trying to make the stretch feel intense immediately.
Ignoring numbness, tingling, dizziness, sharp pain, or joint pinching.

Contraindications

Skip or modify this stretch if it reproduces sharp pain, numbness, tingling, dizziness, or symptoms that travel away from the stretched area.
Get qualified medical guidance before stretching around recent injuries, surgery, unexplained swelling, severe pain, or diagnosed conditions that limit movement.

Programs

Programs with Supine Twist

Browse programs

Lower Back Relief

Comfortable floor stretches that reduce stiffness around the hips, glutes, and low back.

Intermediate14 min

Full Body Flexibility

A balanced routine for hamstrings, hips, shoulders, calves, and the upper back.

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Knees to Chest

Hug both knees in and breathe into the low back without forcing the range.

Seated Spinal Twist

Sit tall, cross one leg if comfortable, and rotate gently from the ribs.

Glute Bridge Hold

Press feet into the floor and lift hips until the front of the hips opens.

Cat-Cow Warmup

Move slowly between rounding and arching your back. Match each movement to a steady breath.

Standing Roll Down

Soften your knees and roll down one vertebra at a time, then rebuild your posture slowly.

Sphinx Press

Prop onto forearms and gently lengthen the chest forward.