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Single-Leg Supine Spinal Twist

BeginnerstretchTier T1

Lie on your back with one knee bent, foot flat, and the other leg straight. Draw the bent knee across your body and press it toward the floor with the opposite hand, and reach the other arm out to the side. You may feel a stretch in your lower back and buttock.

Targets: Lumbar Spine

Stop if

Stop these exercises if they are making your symptoms steadily worse over time or bringing on new pain.

  • 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
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

1

Sets

30 sec

Reps / Time

15 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Start with 5 to 10 repetitions of each exercise, add one or two more every few days or as pain allows, aim to exercise about 3 times a day, and be guided by your pain.
  • Hold approx. 20 seconds and then back, and repeat 3 times to each side. Stop these exercises if they make your symptoms steadily worse over time or bring on new pain. See a doctor urgently for the rare warning signs, including Cauda Equina Syndrome warning signs.
  1. A man lying on his back on a mat with his right knee bent and his right foot flat on the floor, his left leg straight, and both arms resting on the floor a little away from his body.

    Step 1 of 3

    Lie on your back with one leg bent, foot flat on the floor, and the other leg straight.

  2. Single-Leg Supine Spinal Twist - Step 2: Bring your bent knee over your other leg and push your knee against the floor with your opposite hand. Then reach with your other arm to the opposite side, looking in the same direction.

    Step 2 of 3

    Bring your bent knee over your other leg and push your knee against the floor with your opposite hand. Then reach with your other arm to the opposite side, looking in the same direction.

  3. A man lying on his back on a mat with his right knee bent and his right foot flat on the floor, his left leg straight, and both arms resting on the floor a little away from his body.

    Step 3 of 3

    Lie on your back with one leg bent, foot flat on the floor, and the other leg straight.

What you should feel

You will feel the stretching in your lower back and bottom.

Breathing

  • Breathe normally.

Safety Information

Stop these exercises if they are making your symptoms steadily worse over time, though they may be slightly uncomfortable at first, or if they are bringing on new pain. Keep a held stretch within a comfortable range, not a forced or painful end position. If you have severe pain which is getting worse over several weeks, or are unwell with back pain, you should consult your doctor. Rare warning signs, including Cauda Equina Syndrome warning signs, need immediate medical attention. Keep the held twisted position, not a forced end-range. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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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.