The lying knee roll over stretch is a gentle supine spinal twist where you lie on your back with knees bent and let both knees drop to one side while keeping shoulders flat on the floor. It mobilizes the spine through rotation, stretches the obliques, and decompresses the lower back. It is one of the most accessible spinal twists.
Muscle Group
Back, Core
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Mobilizes the spine through rotation
- Stretches the obliques and lower back
- Decompresses the spine
- Calming and restorative
- No equipment needed
- Excellent before sleep
How to perform
- Lie flat on your back with knees bent and feet flat on the floor, hip-width apart.
- Extend both arms out to your sides at shoulder height in a T-shape.
- Slowly lower both knees together to the right side, letting them rest on the floor.
- Keep both shoulders pressed flat to the floor — your hips will rotate but your shoulders should stay grounded.
- Turn your head to the left for a deeper twist (optional).
- Hold for 30 to 60 seconds. Breathe deeply.
- Slowly bring your knees back to center, then drop to the left side.
- Repeat 2 to 3 times per side.
FRONT VIEW
BACK VIEW
Lower Back
Primary
Obliques
Primary