Release tension in the lower back and mobilize hip rotational range.
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Supine Hip Twist
Relaxing rotational stretch lying down for the lumbar spine and hip.
- ID: f1d2e095
- Discipline: stretching
- Level: Beginner
- Symmetry: Asymmetric
- Equipment: mat
Goal
Step-by-step guide
- Lie on your back with legs extended.
- Bend the right knee and place the right foot flat on the floor.
- Let the right knee fall to the left until it touches or nears the floor.
- Extend the right arm out to the side and look toward the right hand.
- Keep both shoulders as flat on the floor as possible.
- Feel the stretch in the right hip and lower back.
- Return and repeat on the other side.
Breathing cues
- With each exhale, ease deeper into the rotation.
- Release tension with the breath.
Common mistakes
- Lifting the shoulder off the floor when rotating.
- Forcing the knee down with pressure.
Recommended volume
2 to 3 holds of 40 to 60 seconds per side.