Spine Twist in Supine is an exercise that is commonly performed in yoga and mat pilates classes. It is also a very popular movement in many youtube fitness videos or at home fitness DVDs. But while many people and some inexperienced instructors treat this solely as a stretch, physical therapists and certified pilates instructors know the true goal of this exercise.
Spine Twist in Supine (supine meaning on your back) was designed for the oblique muscles to be strengthened in a lengthened position, and not only stretched. This exercise can act as a stretch, but the main purpose is focused on the stabilization of your core and strengthening of your obliques.
Many people try and make this about twisting and stretching their lower backs, which is done by separating the knees and simply overstretching from one area to the other. However, since the main goal of this is stabilization and strength, the knees should be kept together and leveled throughout the movement in order to facilitate proper alignment. Oftentimes you’ll see people unable to keep the knees leveled as they go into the twist, affecting their lumbar spine (lower back). It is the thoracic spine (upper back) that should be rotating, allowing the obliques to be lengthened and strengthened.
What other exercises have you been doing incorrectly? While working out at home with youtube videos and DVDs might be an inexpensive and convenient way to reach your fitness goals, sometimes it does take being looked at by a certified instructor to know if you’re doing things properly. By exercising on your own or without the eye of a professional, you’re potentially setting yourself up for futures aches, pains, and injuries. Book a discovery session with us today so we can make sure you fully understand each exercise you’ve taught yourself. Or feel free to send us an email with any questions you might have. We’re always happy to help.