Videos
Instructions
- Lie on your back on a yoga mat with knees bent and feet flat on the floor, hip-width apart.
- Extend your arms out to the sides for stability.
- Engage your core and gently lower both knees to one side, keeping shoulders flat on the floor.
- Pause briefly when you feel a gentle stretch in your lower back and hips.
- Return knees to the center using your core muscles.
- Repeat the movement on the opposite side.
Technical tips
- Keep shoulders firmly pressed into the floor.
- Move in a slow and controlled manner, avoiding any jerky motions.
- Avoid lifting or arching the lower back during the movement.
- Focus on a comfortable range of motion without forcing the twist.
Breathing tips
- Inhale deeply while preparing and centering the knees.
- Exhale slowly as you lower your knees to one side.
- Inhale again as you return to the starting position.
Medical restrictions
- Severe lower back injuries
- Acute hip or knee pain
- Recent abdominal or spinal surgery
Description
The Supine Hip Twist is a gentle yet effective floor-based exercise designed to improve spinal mobility, enhance core stability, and relieve tension in the lower back and hips. Performed while lying on your back with bent knees, this movement encourages a controlled rotation of the pelvis and lumbar spine while keeping the shoulders anchored to the ground. It is especially beneficial for individuals who experience lower back stiffness due to prolonged sitting or sedentary lifestyles. By promoting controlled rotational movement, the Supine Hip Twist engages the core muscles, particularly the abdominal obliques, while also stretching the lower back, glutes, and hip muscles. This exercise is highly recommended for beginners as it requires no equipment other than a yoga mat and can be easily integrated into warm-up routines, cool-down stretches, or restorative mobility sessions. Furthermore, its low-impact nature makes it suitable for people of various fitness levels, including those in rehabilitation or seeking gentle spinal decompression. Practicing Supine Hip Twists regularly can help improve flexibility, reduce lower back discomfort, and prepare the body for more advanced rotational or core-strengthening movements. It is also widely used in yoga and Pilates routines for its ability to promote spinal alignment, relaxation, and better posture.
What muscles do Supine Hip Twists work?
Supine Hip Twists primarily work the abdominal muscles, especially the obliques, while also engaging the lower back, glutes, and hip muscles for controlled rotation and stability.
What are the benefits of doing Supine Hip Twists?
The exercise improves spinal mobility, enhances core stability, stretches the lower back and hips, and helps relieve tension caused by prolonged sitting or sedentary habits.
What is the most common mistake in Supine Hip Twists?
A common mistake is lifting the shoulders off the ground or forcing the twist, which reduces the effectiveness of the exercise and may strain the lower back.
Is Supine Hip Twists safe for lower back pain?
Yes, it is generally safe for mild lower back stiffness when performed slowly and within a comfortable range of motion. However, individuals with severe back injuries should consult a healthcare professional first.
How does Supine Hip Twists compare to Windshield Wipers?
Both exercises target core rotation and spinal mobility, but Supine Hip Twists are gentler and more suitable for beginners or those needing a lower-intensity option.
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