Lying Reverse Twist
Relieve back tension with the Lying Reverse Twist! A gentle stretch to improve flexibility & relax your spine. Easy to do & great for all levels.
Muscle Groups
Primary
Secondary
Instructions
Lying Reverse Twist Stretching Instructions
Positioning
Starting Position: Lie flat on your back on a comfortable surface, such as a mat or carpet.
Leg Position: Keep your legs extended straight out in front of you. You can keep them together or slightly apart, based on your comfort level.
Arm Position: Extend your arms out to the sides at shoulder height, forming a "T" shape with your body. This will help with stability.
Movement
Twisting Action: Bend your right knee and lift it towards your chest.
Rotation: Gently guide your right knee over to the left side of your body while keeping both shoulders flat on the ground.
Hold the Position: Try to relax and hold the stretch for 15-30 seconds. You should feel a gentle twist in your lower back and across your torso.
Return to Starting Position: Slowly lift your right knee back to the starting position.
Repeat on the Other Side: Now, repeat the same twisting action by bending your left knee and guiding it over to the right side. Hold for 15-30 seconds.
Final Position: Return to the starting position after both sides.
Tips for Beginners
Move slowly and gently to avoid straining your back.
Keep your breath steady; inhale and exhale deeply throughout the stretch.
Adjust the depth of your twist based on your comfort and flexibility.
If you feel any pain, ease back out of the twist and return to the starting position.