Lying Knee Roll Over Stretch
Description
The lying knee roll over stretch is a gentle supine spinal twist where you lie on your back with knees bent and let both knees drop to one side while keeping shoulders flat on the floor. It mobilizes the spine through rotation, stretches the obliques, and decompresses the lower back. It is one of the most accessible spinal twists.
Muscle Group
Equipment Required
Lying Knee Roll Over Stretch Instructions
- Lie flat on your back with knees bent and feet flat on the floor, hip-width apart.
- Extend both arms out to your sides at shoulder height in a T-shape.
- Slowly lower both knees together to the right side, letting them rest on the floor.
- Keep both shoulders pressed flat to the floor — your hips will rotate but your shoulders should stay grounded.
- Turn your head to the left for a deeper twist (optional).
- Hold for 30 to 60 seconds. Breathe deeply.
- Slowly bring your knees back to center, then drop to the left side.
- Repeat 2 to 3 times per side.
Lying Knee Roll Over Stretch Form & Visual
Lying Knee Roll Over Stretch Benefits
- Mobilizes the spine through rotation
- Stretches the obliques and lower back
- Decompresses the spine
- Calming and restorative
- No equipment needed
- Excellent before sleep
Lying Knee Roll Over Stretch Muscles Worked
- Obliques
- Quadratus lumborum
- Erector spinae
- Gluteus medius
- IT band (slight)
Lying Knee Roll Over Stretch Variations & Alternatives
- Supine Spinal Twist (one knee at a time)
- Ardha Matsyendrasana (seated)
- Open Book Stretch
- Lying Knee Roll Over with Arm Reach
- Eagle-Twist (legs crossed)
