Lying Spinal Twist
Instructions
- Lie on your back on a flat surface
- Bend your knees and draw them towards your chest
- Cross your legs at the ankles
- Reach your arms out to the sides in a âTâ position
- Gently twist your upper body to the right, moving your knees to the left
- Hold the position for 10-30 seconds
- Gently twist your upper body to the left, moving your knees to the right
- Hold the position for 10-30 seconds
- Slowly release your legs and arms and return to the starting position
Benefits
- Lower Back: This stretch helps to reduce tension in the lower back, increases mobility and flexibility, and can help to alleviate lower back pain.
- Hips: This stretch can help to reduce stiffness of the hips, improve hip mobility and flexibility, and can help to reduce pain in the hip joint.
- Upper Back: This stretch helps to increase mobility and flexibility in the upper back and can help to reduce tension and pain in the muscles and joints.
- Shoulders: This stretch helps to increase mobility and flexibility in the shoulders, reduce tension and pain in the muscles and joints, and can help to improve posture.
- Abdomen: This stretch can help to increase circulation to the abdominal area, improve digestion, and can help to reduce tension in the abdominal muscles.