Lying Spinal Twist

Setup

- Use a stable, non-slip surface and clear enough space for the full movement and a safe stop.

- For Lying Spinal Twist, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Lie on the side or back as named, support the bent knees and reach the arms forward.

Execution

- Open the top arm and chest slowly while the supported lower body stays quiet, then return on the same path.

Range, tempo and breathing

- Perform 2 × 30–60 repetitions. Lower for about 2–3 seconds, change direction without bouncing and lift in 1–2 seconds unless the plan sets another tempo.

- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.

Common mistakes and prevention

- Do not force the shoulder to the floor or let the knees separate. Use a pillow and a smaller rotation.

Regression and progression

- Use more support, a shorter lever or a smaller pain-free range.

- Increase the lever or range first; add external load only after every repetition stays controlled.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.