Supine Spinal Twist
Step 1 - Lie on your back with arms spread wide in a T-shape
Step 2 - Bring knees to chest, then drop them to one side
Step 3 - Keep the opposite shoulder on the ground and look away from the knees
Step 4 - Hold, then switch sides and repeat
Recommended Sets & Time:
Beginner: 2 sets of 45-60 seconds each side, 15 seconds rest
Intermediate: 2-3 sets of 60-75 seconds each side, 10 seconds rest
Advanced: 3 sets of 75-90 seconds each side, 10 seconds rest
What to Focus On:
Deep spinal release - You should feel tension releasing throughout your entire spine
Core muscle relaxation - Allow all your core muscles to lengthen and recover
Hip and back integration - Feel the stretch working your hips and back together
Complete relaxation - This is a recovery stretch, let gravity do the work
Modifications:
Easier: Place a pillow between your knees or don't drop your knees as far
Harder: Straighten your legs or pull your knees closer to the ground
