Looking for a simple yet effective way to improve spinal mobility and engage your core? The Supine Lower Trunk Rotation (LTR) is a great low-impact exercise that can help loosen tight muscles and enhance flexibility in the lower back and trunk. Perfect for warm-ups, cool-downs, or gentle mobility work, this movement requires no equipment—just a comfortable surface to lie on.
How to Do the Supine Lower Trunk Rotation
- Start Position
Lie on your back with your knees bent and your feet flat on the floor. Keep your arms relaxed at your sides for stability. - Begin the Rotation
Slowly rotate both knees to one side while keeping your shoulders flat on the ground. Only go as far as you can without lifting your shoulders or forcing the movement. - Return to Center
With a smooth, controlled motion, bring your knees back to the center. Focus on keeping the movement continuous and fluid—avoid stopping or jerking in the middle. - Repeat on the Other Side
Gently rotate your knees to the opposite side, again keeping your upper body grounded. Continue alternating sides in a steady rhythm.
Tips for Success
- Don’t worry about how far your knees go—the goal is controlled, steady movement, not range.
- Avoid holding your breath; keep your breathing natural and relaxed.
- Perform the rotation slowly to get the most benefit from the stretch and core engagement.
This exercise is especially helpful for those looking to ease lower back stiffness or improve trunk rotation. Add it to your daily routine for better mobility and relaxation.