Stretch

Supine Twist

Lying on your back, drop your knees to one side and let gravity untwist your spine. It releases the lower back and obliques with zero effort required - which is exactly why it's the perfect last move before bed or first move on a stiff morning.

BeginnerNo equipment~3 min

Demonstration

Hold

40s

Per side

×1

Best for

MorningPost-workout

How to do it

  1. 1

    Lie on your back with knees bent, feet flat, arms out in a T with palms down.

  2. 2

    Lift your feet and bring your knees up over your hips.

  3. 3

    Slowly lower both knees to the right toward the floor, keeping both shoulders down.

  4. 4

    Turn your head gently to the left for a fuller spiral.

  5. 5

    Breathe slowly and let the legs get heavier with each exhale.

  6. 6

    Bring the knees back to center and repeat on the other side.

Common mistakes

  • Letting the opposite shoulder peel off the floor
  • Forcing the knees to the ground instead of letting gravity work
  • Twisting fast - this stretch rewards patience and breath

Dad tips

  • Rest the knees on a pillow if they don't reach the floor comfortably.