How to do Double Knee Spinal Twist
On the floorHoldBoth sidesBeginner
Double Knee Spinal Twist is a on the floor stretch for your it band, lower back and obliques. Do it on one side, then switch.
Step by step
- 1Lie on your back with your knees bent and your arms resting out wide.
- 2Take a breath in, and as you breathe out, let both knees drop over to the right.
What you should feel
Let your left shoulder stay soft on the floor.
Form tips
- Keep both shoulder blades on the floor. Knees stay together as they lower. Feel the rotation through the lower spine.
- Feel your lower back slowly unwind.
- Every breath out… a little more letting go.
Make it easier
If your back feels tight, rest a cushion under your knees.
Coming out of it
Bring your knees back to center… and rest your feet down.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Double Knee Spinal Twist with a coach
In BendEase, a voice coach talks you into Double Knee Spinal Twist, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your it band and lower back.
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