Supine Twist: A Gentle Stretch for Hips and Lower Back
Movement card
| Body area | Lower back and core |
|---|---|
| Also called | supine twist, lying spinal twist |
| Works | lower back, core, hips |
| Type | Stretch |
| Position | Floor |
| Hold | 15 to 30 seconds |
| Reps | 2 to 4 |
| Sets | 1 |
| Sides | Each side |
| How often | Once or twice a day, or when your lower back feels stiff. |
| Equipment | None, floor mat |
| Office visibility | Low |
The Supine Spinal Twist is a gentle stretch performed while lying on your back. It involves rotating the lower part of your spine to release tension.
People who sit for long periods often find this stretch helpful for addressing stiffness in the lower back that can build up throughout the workday.
What the supine spinal twist works
This movement primarily targets the muscles in your lower back. It also engages your core and stretches the muscles around your hips. You may feel the stretch along the side of your torso as well.
How to do it
Starting position: Lie on your back with your knees bent, feet flat on the floor, and arms extended out to the sides in a ‘T’ shape.
- Keep your shoulders flat on the floor as you exhale.
- Gently lower both knees together to one side toward the floor.
- Turn your head to look in the opposite direction if it feels comfortable for your neck.
- Hold the stretch, breathing slowly and deeply.
- Inhale and use your core muscles to bring your knees back to the center.
- Repeat the movement on the other side.
What you should feel
You should feel a gentle stretch through your lower back and hips. The sensation should be mild and relaxing, not painful. Sharp, shooting, or radiating pain are signs to stop the movement immediately.
Common mistakes
- Lifting your shoulders off the floor.
- Forcing your knees down with your hands.
- Holding your breath instead of breathing through the stretch.
Make it easier or harder
- Easier: Perform a seated spinal twist in your chair instead.
- Easier: Place a pillow or folded towel between your knees.
- Easier: Do not lower your knees as far to the side.
- Harder: Cross one knee completely over the other before twisting.
- Harder: Straighten the top leg once in the twisted position to deepen the stretch.
Fitting it into a desk day
Because this stretch requires lying on the floor, it has low office visibility and is best suited for a home office or a private room. For a more discreet option in a shared space, consider performing a seated spinal twist in your chair.
Quick questions
How long should I hold a supine twist?
Hold the stretch for fifteen to thirty seconds on each side. Focus on breathing slowly and deeply throughout the hold.
What if my shoulders lift off the floor?
Lifting your shoulders is a common mistake. Try not to lower your knees as far to the side to help keep both shoulders flat on the floor.
How often can I do this stretch?
You can perform this stretch once or twice a day. It is also useful any time your lower back feels stiff.
When to see a doctor or physio
Stop this stretch and consult a doctor or physical therapist if you experience certain symptoms. Pay attention to any sharp, shooting, or radiating pain, or feelings of numbness or tingling.
- Sharp, shooting, or radiating pain into your back or legs.
- Numbness or tingling in your legs or feet.
Skip it or ask first if:
- If you have a recent back, hip, or abdominal surgery.
- If you have a known disc injury or osteoporosis, unless cleared by a professional.
- If you are in the later stages of pregnancy.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.