HIP FLEXOR

Lying Knee Twist

Master the Lying Knee Twist

The Lying Knee Twist is a soothing, therapeutic stretch that targets your spine, hips, and lower back, promoting flexibility, mobility, and deep relaxation. Think of it as your body’s natural “detox” like gently wringing out tension from your muscles the way you’d twist a towel to release water. This stretch is especially magical for anyone who sits all day, athletes looking to improve rotational movement, or anyone needing to melt away stress. By encouraging gentle spinal rotation, it helps lengthen tight muscles while creating space between vertebrae for better posture and comfort

✨ Key Benefits

✅ Relieves Lower Back & Hip Tightness – Perfect for desk workers or post-workout recovery.

✅ Boosts Spinal Flexibility – Encourages smooth, rotational movement in your spine.

✅ Stretches Glutes & Obliques – Releases tension in often-overlooked muscles.

✅ Improves Digestion – Gentle twisting can stimulate internal organs.

✅ Calms the Mind – The slow, controlled motion helps reduce stress.

Lying Knee Twist

Lying Knee Twist Stretch

How To Do Lying Knee Twist📝

1️⃣ Starting Position

  • Lie flat on your back with arms out in a “T” position, palms down.
  • Bend your knees and keep feet flat on the floor, hip-width apart.

2️⃣Engage Your Core

Gently tighten your abs (as if bracing for a light tickle).

3️⃣Twist to One Side

  • Slowly lower both knees to the left side, keeping shoulders grounded.
  • Turn your head to the right for a deeper stretch (like a corkscrew motion).
  • Hold for 20-30 seconds, breathing deeply.

4️⃣ Return & Repeat

  • Bring knees back to center and switch sides.

🔥 Modifications:

  • Beginner: Place a pillow under your knees for support.
  • Advanced: Straighten the bottom leg for a deeper stretch.

 📊 Quick Reference Table

Muscles Worked

Difficulty Level

Spine, Hips, Glutes, Obliques

Beginner to Intermediate

⚠️Safety Tricks 

🔹 Move Slowly – No jerky twists; think “melting” into the stretch.

🔹 Keep Shoulders Down – Avoid lifting them off the mat.

🔹 Listen to Your Body – Discomfort is okay; sharp pain means stop.

❌ Common Mistakes:

🔸 Forcing the Knees Down – Let gravity do the work; no pushing!

🔸 Holding Your Breath – Breathe deeply to relax into the stretch.

🔸 Lifting Hips – Keep both hips grounded for proper alignment.

Quick Tip:

Pair this stretch with deep breaths to maximize flexibility and unwind after a long day. Your spine will feel longer and looser! 🌿