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Lower back, upper back, hips and knees

Supine Twist: Supported

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.

Spinal Mobility60 to 180 seconds
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How to do it

  1. 1

    Lie on your back and place a bolster beside you

    Set it close in against your hip, on the side you are going to twist toward, with the knees bent and feet on the floor.

  2. 2

    Lower both knees onto the bolster

    The knees land on the support instead of travelling all the way to the floor, and that is what caps the depth of this version.

  3. 3

    Let your weight settle into the support

    Because something is holding the legs, nothing has to be held by you. Let the hips and back stop working and rest on the prop.

  4. 4

    Keep both shoulders on the mat

    If the top shoulder still lifts, add height under the knees or take a smaller range so the shoulder can stay down.

  5. 5

    Stay 1 to 3 minutes on each side

    Move the bolster across, then repeat the whole thing to the other side.

What to watch for

A bolster too low to actually catch the knees, which leaves you hovering above it and holding rather than resting. The knees should land with weight in them, so build the support higher or take a smaller range.

Ways to adjust it

  • Small range

If this one is too much today

Try the gentler version instead. It asks less of you and does much the same work.

Other ways to do this movement

Every version below is the same movement set up differently, so one of them usually suits. See all Supine Twist versions in one place, ordered from gentlest to strongest.

Before you try it

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.

Also part of sessions for

FibromyalgiaSleep problemsGetting going after illnessBurnoutThyroid conditions

Each of those explains what the condition is, what the published guidance recommends, and where this movement fits.

One movement is a start. A session is the thing.

A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.

Start your first session

From the clinically authored Vinys movement library.