Recovery · Recovery
Supine Lumbar Rotations
Lumbar spine mobility, lower back relief, spinal decompression
Minimum Effective Dose
40s
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
Lower ribs melt down.
Let gravity rotate you. Breathe out and soften, don't force range.
- Lie on your back with knees bent
- Let both knees fall to one side
- Breathe out and let gravity deepen the rotation
- Switch sides slowly, no forcing
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.