Rotation spine in supine position is a mobility exercise that involves controlled rotational movements of the spine from a lying position. The exercise is performed in a calm and controlled manner and focuses on improving rotational mobility of the trunk, while the surface provides maximum support. This makes the exercise low impact and controllable.
Aims to improve mobility and control of the spine, especially in the plane of rotation. Contributes to relaxation of back muscles, improvement of freedom of movement and awareness of trunk movement. Supports good trunk function in daily activities and sports movements involving rotation.
Mat or comfortable surface
Sufficient space to move arms and legs
Lie on your back
Arms spread at shoulder height
Knees bent and feet flat on the ground
Pelvis and shoulders relaxed on the surface
Gaze straight up
Lower both knees to one side in a controlled manner
Keep shoulders on the surface as much as possible
Move gently until a comfortable rotation
Breathe relaxed in final position
Bring knees back to centre in a controlled way
Repeat the movement to the other side
Move fluidly and without force
✓ Move calmly and in a controlled manner
✓ Keep shoulders relaxed on the surface
✓ Breathe calmly during the movement
✓ Move within a pain-free range
✓ Focus on relaxation and mobility
✗ Forcing the movement
✗ Lifting shoulders off the ground
✗ Jerky or fast movements
✗ Holding your breath
✗ Ignoring pain in back or hip
Rotation spine in supine position is used to improve back mobility and reduce tension in the spine. The exercise is suitable for lower back or upper back stiffness and can be used as a mobilising exercise within rehabilitation, warm-up or recovery training.
In addition, this exercise is valuable for athletes and non-athletes who do a lot of rotational movements in their daily activities or sports. Due to the low load and good support, the exercise is suitable for different levels. Application and build-up should always take place in consultation with a physiotherapist or other qualified professional, especially with back pain or recovering injuries, to ensure that the exercise is safe and tailored to individual load capacity and recovery status.
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