Rotation LWK

Rotation LWK (Lumbar Spine) is a mobility and stretching exercise where you actively rotate your lower back to improve the rotation and flexibility of the lumbar spine. The exercise is usually performed in supine position where you drop both knees bent to one side while keeping your shoulders flat on the ground. It is a commonly used exercise in physiotherapy for back mobility and for relieving stiffness in the lower back. Also known as supine spinal twist or lower back rotation stretch.

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Rotation LWK

Purpose of the exercise

Mobility and stretching exercise for the lumbar spine (lower back), deep back muscles (multifidus, rotators), facet joints and thoracolumbar fascia. Improves rotational mobility of the lower back, reduces stiffness and tension, and helps restore normal range of motion. Also effective for improving segmental mobility between lumbar vertebrae and for relieving low back pain where mobility is limited.

Supplies

Mat or soft surface
Sufficient space to lie stretched out with arms to the side
No further material required

Starting position

Lie on your back on a mat
Bend both knees with feet flat on the ground
Place your feet hip-width apart
Extend your arms to the side in a T-shape (shoulder height)
Keep your palms down or up
Keep your shoulders relaxed on the ground
Head relaxed, gaze towards the ceiling

Implementation

Slowly lower both knees together to one side
Keep your shoulders flat on the ground (do not rotate with them)
Lower your knees to the ground as far as possible
Feel the rotation and stretch in your lower back
Hold this position
Slowly bring your knees back to the middle
Lower your knees to the other side
Slowly alternate between left and right

Points of interest

✓ Keep both shoulders flat on the ground (no lifting)
✓ Move slowly and in a controlled manner
✓ Let your knees move together (stay symmetrical)
✓ Breathe calmly during the movement
✓ Feel a pleasant stretch, no pain
✓ Relax your muscles and let gravity work
✗ Avoid fast or jerky movements
✗ Do not force beyond comfortable
✗ Don't lift your shoulders off the ground
✗ Don't strain too much (stay relaxed)
✗ Do not use this exercise for acute herniated disc with radiation without medical advice
✗ Don't twist through pain

When this exercise?

This exercise is suitable for people with lower back stiffness, limited rotational mobility or as part of general back mobility routines. Ideal as a warm-up before training or as a cool-down after activities. Very effective in rehabilitation for lower back pain where mobility is limited (in consultation with physiotherapist). Perfect as daily mobility exercise, especially for people with sedentary work or after sitting still for a long time. Also valuable as a relaxation exercise for the lower back at the end of the day. Can be used for stiffness after long car journey or plane trip. IMPORTANT: not suitable for everyone - in case of acute herniated disc with radiation, severe back pain or spinal instability, have it assessed by a physiotherapist or doctor first. The right exercise depends on your specific condition. Stop in case of pain, tingling or radiating to the legs.

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Ruben Luijkx

Ruben Luijkx, Master of Science and co-owner of Fysio Fitaal, specialises in sports-related complaints, ultrasound diagnostics and manual therapy. Writing on physiofitaal.nl, he introduces you to the expertise and professionalism of Fysio Fitaal in Tilburg.