Supine twist

The supine twist exercise is rather troublesome and is more likely to sprain the lumbar spine. I hope everyone should pay attention when exercising. If your lumbar spine is not in good condition, it is best not to force yourself to do the supine twist exercise. The steps for the supine twist are to bring your legs together and straighten them, then put the backs of your hands against your shoulders, lift your legs, and slowly bring your thighs together towards your chest to do the twist.

step

Lie down with your legs straight and together, and spread your arms at shoulder level or slightly higher, with the backs of your hands and shoulders always touching the ground.

Inhale, lift your legs, bend your knees, and bring your thighs toward your chest.

Exhale, press your legs down to the left until your left thigh touches the ground, hold for 2-3 seconds.

Inhale and return your body to the bent knees position. Switch to the other side.

breathe

Exhale and twist, inhale and return to the original position.

Action points

Keep your torso as still as possible and fully stretch your waist muscles.

Frequently asked questions

Problem: Thighs don’t touch the ground.

Solution: Just try to touch the ground, and don't move your upper body too much to touch the ground.

Detailed illustration

Keep your legs together

Put the backs of your hands on the ground

Leg touchdown

Shoulders on the ground

Shoulders on the ground

Fully stretch the waist muscles

Relaxing supine spinal twist

Pose type: Supine twist

Preparation position: Lie on your back in a straight line with your arms extended to your sides at shoulder height.

Exercise: Inhale, lift your feet 90 degrees, bend your knees and bring them together, let your thighs stick to your abdomen, and hug your calves with your hands.

Exhale, drop your legs to the left and down to the ground, turn your head to the right, try to keep your shoulders against the mat, look in the direction of your right fingertips, and maintain natural and smooth breathing. Usually about 20 seconds.

Inhale, straighten your knees and head, and perform the opposite side exercise.

Efficacy: As a posture for resting and repairing the body, it can stretch the spine and shoulders, improve the functions of the digestive and circulatory systems, strengthen the lower back, relieve lower back pain, relax the body, replenish energy, and release stress.

Unsuitable people: people with high or low blood pressure, headaches, diarrhea, and women during menstruation.

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