Supine Twist

How to do it

Lie on your back. Bend both knees, feet flat on the floor. Drop both knees over to the right; let them stack and fall toward the floor. The gaze travels the other way — over the left shoulder. Both shoulder blades stay on the floor; let the right knee fall toward the floor only as far as the left shoulder will allow. Arms can rest out at shoulder height like a T. Hold and breathe, then switch sides.

Why it's good for runners

This is one of the simplest releases for a tight low back and locked outer hip — two regions running takes a toll on. The twist decompresses the spine, the cross-body position releases the outer hip on the lower side, and lying on the back means it costs nothing to set up. A pose you can do in bed before sleep.

Common mistakes

Don't pop the opposite shoulder off the floor to chase a deeper twist — keep both shoulder blades grounded, even if it means the knees don't reach the floor. Slide a pillow or block under the top knee if the knees feel suspended in air. And let the breath go where the body resists — twists open with exhales.