라이브러리로시작 
끝 
운동 라이브러리
Bent Knee Lying Twist
A supine rotation stretch that mobilizes the lower back, obliques, and hip rotators by dropping bent knees to one side.
스트레칭맨몸Supine spinal rotation
주동근
복사근둔근
협응근
척추기립근이상근고관절 외회전근
장비
맨몸
패턴
Supine spinal rotation
준비 자세
- 01Lie on your back on a mat with arms out to the sides in a T position.
- 02Bend both knees and lift them over the hips, feet off the floor or flat.
- 03Press the shoulder blades and palms gently into the floor.
- 04Relax the neck and look straight up.
수행
- 01Exhale and lower both knees together toward one side of the body.
- 02Let the hips roll while keeping both shoulders in contact with the floor.
- 03Hold the end position and breathe for 20 to 30 seconds.
- 04Bring the knees back to center and repeat on the other side.
체크포인트
- -Both shoulders stay glued to the mat as the knees drop.
- -Knees stay stacked together rather than sliding apart.
- -Stretch is felt through the lower back, hip, and trunk, not as sharp pain.
- -Breathing deepens the stretch on each exhale.
흔한 실수
- -Letting the opposite shoulder peel off the floor.
- -Forcing the knees flat to the ground beyond comfortable range.
- -Twisting fast instead of lowering slowly with breath.
- -Holding tension in the neck and jaw.
프로그래밍 노트
- -Hold 2 to 3 sets of 20 to 40 seconds per side in cool-downs or on rest days.
- -Useful between heavy lower-back sessions to restore rotation comfort.
- -Turn the head opposite to the knees to add a gentle thoracic component.