11 Daily Flexibility Exercises for a Pain-Free Life

11. Supine gentle spinal twist (low-back rotation)

Two-line summary: Restores gentle rotational mobility to the lumbar spine to ease stiffness and improve comfort for daily activities. A gentle twist helps release tension without aggressive loading. Step-by-step instructions: Lie on your back with knees bent and feet flat. Shift both knees to the right while keeping shoulders grounded and turning the head left for a supported rotation. Hold for 20–30 seconds and breathe into the twist, then return to center and switch sides. Repeat twice per side. Move slowly and keep the movement pain-free. Modifications and progressions: If lying is uncomfortable, perform seated spinal rotations by crossing arms and gently rotating the torso. To progress, extend the top leg slightly to change the stretch intensity. Safety cautions: Avoid deep or forced rotation if you have acute disc-related back pain or recent spinal surgery. If twisting increases leg pain or numbness, stop and seek medical evaluation. Habit-stack tip: Use this twist after lying down for a rest or before sleep to encourage easy rotation and relaxation.