It’s the fourth week of March and we are still going strong with the twist stretches! This week is a supine twist, a twist done while on your back. If you can not get all the way to the floor, you can do this one on the bed! It’s actually a great one to do first thing when you wake up, or last thing you do before you go to sleep, so the bed is a perfect spot:) 

The only thing you might need for this one is a folded blanket.

How to do the Supine Twist

1. Lay down with your back on the floor, and the arms extended out to each side like a T, palm down.

2. Bend your knees. Keeping your knees together, bring them towards your chest until your knees are over your hips. Flex your feet.

3. Inhale, and as you exhale, pull the bellybutton to the spine engaging the abdominal muscles. Start to bring your knees over to the right. Keep the knees and feet together as best you can, as you move the legs towards the floor, as shown in the top left photo. 

4. Once your legs reach the floor, you can start to aim the knees towards the right armpit, bringing them closer to the torso. With every inhale lengthen the spine, tall and long, and with every exhale pull the belly in just a little bit more. Try to keep those shoulder blades on the floor or bed.

5. For a deeper stretch you can take the right hand to the left thigh, and help pull the legs over to the floor. As you do that, stretch the left arm in the direction of the left, reaching out. Turn the gaze to the left hand, as shown in the top right photo.

Tip: If the knees and feet don’t reach the floor, or your shoulder keeps popping off the floor, place a folded blanket underneath the legs, as shown in the bottom left photo. This will give you extra support. You don’t want your legs floating in space.

Incorrect alignment: the bottom right photo shows the incorrect way to do this stretch. Arms are not in line with the shoulders and the legs are not together. This throws the pelvis off which could lead to back pain, so please keep the legs together with a support if you need it.

6. Stay here for 30 seconds or up to 5 minutes if you like! Inhale to bring the legs back to center, and don’t forget to do the other side!

Read our other weekly stretches here and email me if you have any questions! Rlackowski@athletico.com