Overview

Supine Spinal Twist (仰卧脊柱扭转) is a beginner-level Stretching exercise targeting the Lower Back, Upper Back. Hold for 60 seconds.

How to Perform

1. Lie on your back with arms extended out to sides.
2. Bring both knees to your chest, then let them fall gently to one side while turning your head to look in the opposite direction.
3. Keep both shoulders on the floor.
4. Hold for 30 seconds, feeling the rotation through your spine, then switch sides.

中文说明

仰卧，双臂向两侧张开。双膝收向胸部后缓缓倒向一侧，头转向另一侧。保持双肩贴地。保持30秒，感受脊柱旋转，然后换边。

Target Muscles

• Lower Back
• Upper Back

Benefits

• Relieves lower back tension and pain
• Improves upper back mobility
• Suitable for beginners and those new to exercise

Safety & Contraindications

• Be cautious with disc problems — use pain as your guide

⚠️ Important: This exercise guide is for informational purposes only. If you have a medical condition or injury, consult a healthcare professional before attempting this exercise.

Scientific References

1. Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare. 2016;4(2):22. doi:10.3390/healthcare4020022
2. Hayden JA, et al. Exercise therapy for chronic low back pain. Cochrane Database Syst Rev. 2021;9(9):CD009790. doi:10.1002/14651858.CD009790.pub2