Supine Spinal Twist
The supine spinal twist combines lumbar rotation with mild thoracic mobility. Limited lumbar rotation (under 5 degrees segmentally) means the rotation is mostly happening at the thoracolumbar junction, where the QL crosses, making it a particularly effective release for QL tightness.
Illustration · follow the steps below for the actual technique
How to do it
- 1
Lie on your back, knees bent, feet on the floor
Knees bent
- 2
Lift your feet and stack your knees over your hips
Knees stacked
- 3
Let both knees fall gently to your right
Knees right
- 4
Keep both shoulders pressed into the floor
Shoulders flat
- 5
Turn your head to look left. Breathe deeply for 40 seconds, then switch
Look opposite
The evidence
The supine spinal twist combines lumbar rotation with mild thoracic mobility. Limited lumbar rotation (under 5 degrees segmentally) means the rotation is mostly happening at the thoracolumbar junction, where the QL crosses, making it a particularly effective release for QL tightness.
Citation: Pearcy MJ, Tibrewal SB (1984). Axial rotation and lateral bending in the normal lumbar spine. Spine