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Lying Twist Release
Both Repertoire Beginner Stretching & Mobility
A supine spinal-twist release: feet wide on the footbar, hands on the shoulder rests, knees swaying side to side to unwind the spine and lower back.
Apparatus Setup
Reformer
Spring Tension 1 Green Spring
Footbar Position Medium
Headrest Medium
Target Muscles
Erector Spinae (Secondary)Obliques (Primary)Multifidus (Secondary)
Setup Instructions
Lie supine with the feet on the outside edges of the footbar and the hands grabbing the shoulder rests.
Execution Instructions
Lean the knees slowly to one side, then the other, breathing into each side — a gentle segmental twist and release.
Teaching Cues
Breath
"Exhale as the knees lower to one side, inhale to return through centre."
Alignment
"Keep both shoulders down and the hands anchored on the shoulder rests."
Control
"Move with the breath — never force the knees toward the floor."
Modifications & Progressions
Reduced Sway (Regression)
Take the knees only partway to each side until the spine feels supported.
Arms Open (Progression)
Release one hand from the shoulder rest and open the arm wide to deepen the rotation.