Spine and hips
6 Supine Twist variations, from gentlest to strongest
Also called supine spinal twist, lying twist, reclined twist.
Rotation done lying down, with the floor supporting the whole spine. Rotation is usually the first range a day of sitting takes, and this is the least demanding way to get it back.
Start here
The list runs from the most supported version to the most demanding. Supine Twist: Small Range is the one to begin with. Harder is not better: the version you can do without gripping is the one doing the work.
Every version in the library
1 · Spinal Mobility · 60 to 180 seconds
Supine Twist: Small Range
A small range of rotation gently mobilises your spine with minimal load, making rotational mobility accessible for sensitive backs while still reducing stiffness.
Make it work for you: Pillow between knees
2 · Spinal Mobility · 60 to 180 seconds
Supine Twist: With Bolster
The bolster limits how far your knees drop, providing supported rotational mobility that lets you relax into the stretch without going beyond a comfortable range.
Make it work for you: Small range
3 · Spinal Mobility · 60 to 180 seconds
Supine Twist: Pillow Between Knees
A pillow between your knees controls the rotation depth, providing gentle spinal mobility while keeping your pelvis well-aligned and your lower back comfortable.
Make it work for you: Small range
4 · Spinal Mobility · 60 to 180 seconds
Supine Twist: Straight Bottom Leg
The same gentle spinal rotation as the classic twist, with your bottom leg extended for a longer line through the hip, releasing tension through your back and hips.
Make it work for you: Small range. Pillow between knees. Bolster
5 · Spinal Mobility · 60 to 180 seconds
Supine Twist: Straight Top Leg
Straightening the top leg adds a deeper stretch along your posterior chain, providing more advanced rotational mobility for bodies ready for greater range.
Make it work for you: Classic. Small range. Classic version
6 · Spinal Mobility · 60 to 180 seconds
Supine Twist: Classic
Passive spinal rotation lying on your back gently mobilises your spine and releases tension through your back and hips, promoting ease of movement and comfort.
Make it work for you: Small range. Pillow between knees. Bolster
Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.
Every version above is drawn from the clinically authored Vinys library. This page is general movement information, not medical advice, and it is not a diagnosis. What helps for a specific condition.