Supine Lumbar Rotations
Lumbar spine mobility, lower back relief, spinal decompression
Why it works
Gentle rotations in a supine position allow the lower back to decompress without load. Gravity does the work, and each exhale is permission to go a little further, not a demand.
How to do it
- Lie on your back with knees bent and feet flat on the floor
- Let both knees fall to one side. Keep your shoulders on the floor
- Exhale and soften. Each breath is permission to go a little further
- Switch sides slowly, no forcing
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Common questions
How long should I do Supine Lumbar Rotations?
The minimum effective dose for Supine Lumbar Rotations is 1 min. That is the shortest time that still creates a real, measurable change. Hit the dose and the benefit starts; everything after it is a bonus, not a requirement.
What does Supine Lumbar Rotations target?
It targets lumbar spine mobility, lower back relief, spinal decompression. Done daily at its 1 min dose, it keeps that range and strength available rather than letting it fade between sessions.
Is Supine Lumbar Rotations worth doing if I only have a minute?
Yes. 1 min is the whole point. BaselineBody is built on the minimum effective dose, the smallest amount of recovery work that still moves the needle, so short sessions done daily compound into real change.
BaselineBody builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Free to try
