Supine Spinal Twist
Demo video coming soon
How to Do It
Lie on your back, draw one knee up and across the body toward the floor on the opposite side, extending the same-side arm out and turning the head the other way. Keep the shoulders relaxed toward the floor and breathe slowly, letting the spine and hip gently rotate. Hold for the prescribed time, then switch sides.
Why It Works
A gentle rotational stretch for the spine, glutes, and chest; the supported, relaxed twist with slow breathing improves rotary spinal mobility and releases tension along the back and hips, in a low-effort recovery posture.
Hockey Transfer
Restores the rotational mobility of the spine and hips used in shooting, passing, and turning, and releases tension that accumulates from training; maintaining rotary mobility supports the trunk rotation behind shots and comfortable skating.
Coaching Cues
- "Knee across, arm out, look away"
- "shoulders relaxed to the floor"
- "breathe into the twist, no force"
Common Mistakes
Forcing the knee down; tensing the shoulders up; holding the breath; rushing
Progression / Regression
deeper twist or longer hold
place a cushion under the knee or reduce range
Primary Muscles
Energy System
N/A (mobility/recovery)
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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