Supine Trunk Rotation

oec:supine-trunk-rotation

A supine dynamic mobility exercise that gently rotates the hips and lower spine to improve rotational mobility and loosen the trunk and hips.

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Also called: Hip Crossover, Lying Trunk Rotation, Supine Knee Twist, Lying Knee Roll, Supine Hip Crossover

How to do it

Lie face-up on a mat with your knees bent and feet flat on the floor, keeping your legs together.
Extend your arms straight out to your sides at shoulder height with palms facing down to anchor your upper body.

Keeping your knees and feet glued together, slowly lower your knees toward the floor on one side.
Lower only as far as you can while keeping both shoulder blades flat against the mat.
Pause for a brief stretch across the hip, outer glute, and lower back.
Engage your midsection to smoothly draw your knees back to the upright starting position.
Repeat the motion in the opposite direction.

Inhale smoothly as you lower your knees to the side, and exhale as you engage your core to return to center.

Lifting the opposite shoulder off the floor to force the knees down.: Stop the descent as soon as the opposing shoulder begins to peel off the mat; prioritize thoracic anchoring over knee depth.
Allowing the knees to slide apart during the rotation.: Keep gentle inward pressure between your inner knees and ankles throughout the movement.
Using momentum to swing the legs side to side.: Control the descent slowly and use your abdominal muscles to pull the legs back to the center.

Move within a comfortable range of motion and avoid forcing the knees to the floor if you experience sharp lower back or hip pain.

This record: CC-BY-SA-4.0.