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Exercise handout — move better, feel better.

Back

Supine Lumbar Rotation Stretch

BeginnerMobilityTier T0

A gentle twisting stretch lying on your back. Helps relieve stiffness and tension in the lower back and sides.

Targets: Lumbar Spine
Muscles: Obliques

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home

none

Home Options

  • bodyweight

No equipment? Try: Pillow between knees for support

Dosage

2

Sets

3

Reps / Time

15 sec

Rest

hold 20-30 seconds each side

Tempo

Step-by-Step Guide

Set up

  • Lie on your back with knees bent
  • Arms out to sides in a T position
  • Feet flat on floor, knees together

  1. No image for this step. Follow the written instruction.

    Step 1 of 6

    Keeping shoulders on floor, let knees fall to one side

  2. No image for this step. Follow the written instruction.

    Step 2 of 6

    Go only as far as comfortable

  3. No image for this step. Follow the written instruction.

    Step 3 of 6

    Turn your head to the opposite side

  4. No image for this step. Follow the written instruction.

    Step 4 of 6

    Keep both shoulder blades on the floor

  5. No image for this step. Follow the written instruction.

    Step 5 of 6

    Breathe into the stretch

  6. No image for this step. Follow the written instruction.

    Step 6 of 6

    Hold 20-30 seconds, then switch sides

Breathing

  • Breathe deeply throughout
  • Exhale to relax deeper

Form Cues

  • Keep shoulders pinned down
  • Let gravity do the work
  • Breathe and relax into it
  • Don't force the range

Common Mistakes to Avoid

  • Lifting shoulder off floor
  • Forcing knees too far
  • Holding breath
  • Moving too quickly

Safety Information

Avoid if rotation causes sharp pain or radiating symptoms. Use caution with disc issues.

Progressions

Straighten bottom leg for deeper stretch

Regressions

Place pillow between knees and don't go as far

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.