Recovery · Recovery
Supine Lumbar Rotations
Lumbar spine mobility, lower back relief, spinal decompression
Minimum Effective Dose
1 min
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
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
Knees fall side to side. Let gravity rotate you.
Breathe out and soften, don't force range. Each exhale is permission to go a little further, not a demand.
- 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.
Baseline 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.
Launching May 2026 · Free to try
