Week 3 - Day 3

Drill 5: Supine Spine Twist with Breath

Setup

  • Lie on your back with knees bent, feet flat on the floor.
  • Arms extended out to the sides.

Instructions

  • Inhale to prepare.
  • Exhale and gently lower knees to one side.
  • Inhale and return to the center.
  • Alternate sides with control.
Sets: 2–3
Reps: 8–10 per side
Breath: Exhale to rotate, inhale to return
Rest: As needed

What to Feel

  • Smooth spinal rotation.
  • Controlled movement with breath.

What to Avoid

  • Twisting from the lower back.

Red Flags

  • Pain or discomfort during rotation.

Regression

  • Limit the range of motion for less intensity.