Home › Workouts › Stretching

Lying Spinal Twist

Lie on your back and let both knees fall to one side. The best way to finish a workout - it lets the lower back unwind completely.

Level Beginner
Equipment None
Sets and reps 2 sets x 40 sec each side
Works on Lower back, hips

How to do it

  1. Lie on your back with your arms out wide in a T shape.
  2. Bend both knees and bring them up towards your chest.
  3. Let both knees fall gently to the right, keeping both shoulders on the floor.
  4. Turn your head to the left. Breathe, hold, then swap sides.

Common mistakes

  • × Letting the opposite shoulder lift off the floor - that is where the stretch goes.
  • × Forcing the knees all the way down - as far as the shoulders allow is far enough.
  • × Holding the breath.
💡
One thing that matters

Put a cushion under the knees if they do not reach the floor. There is no prize for touching down.

How much

Sets and reps for Lying Spinal Twist

Where you are Aim for
Just starting 2 sets x 30 sec each side
The standard 2 sets x 40 sec each side
Once it is easy 2 sets x 60 sec each side
🌬️
Breathing

Long slow breaths. Each exhale lets the knee settle a little further towards the floor.

Questions

Lying Spinal Twist, answered

What does a lying spinal twist stretch?

The lower back, the glutes and the muscles along the side of the spine. Lying down means gravity does the work, so nothing has to be forced.

My shoulder lifts off the floor.

That is normal at first. Keep the shoulder down as the priority and let the knee stay higher - the twist comes from the shoulder staying anchored, not from the knee touching.

Should I hear my back click?

You might, and a painless click is nothing to worry about. Do not chase it, and do not force the twist trying to make it happen.

One exercise is never the whole story

Which day to do Lying Spinal Twist, how many sets, and what to pair it with - the AI builds the whole plan. Your first one is free.

Build My Free Plan
Stretching

You can also try

🧘 Beginner

Hamstring Stretch

Back of the thigh

Sitting all day tightens the back of your thighs. This is what opens them up again.

2 x 30 sec each leg →
🧘 Beginner

Cobra Stretch

Abs, lower back

Essential after any ab work. It also gives your lower back some relief.

2 x 20-30 sec →
🧘 Beginner

Child's Pose

Lower back, shoulders

The very last thing you do. It cools you down and opens up your lower back.

1 x 60 sec →
⚕️
This is general information, not medical advice

Everything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.

Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.

More about where these numbers come from is on the about page.