beginnerNo equipmentFloor
Supine Hip Stretch (Thread the Needle)
A gentle supine hip and lower back stretch that combines rotation with hip flexion to release the outer hip, glute, and the deep spinal rotators simultaneously. More accessible than seated twists for people with tight hips or lower back sensitivity.
Supine Hip Stretch (Thread the Needle)
Duration
2 min
Hold
45s
Sets
2
How to do it
- 1
Lie on your back with knees bent and feet flat on the floor.
- 2
Drop both knees to the right, letting them rest or hover near the floor.
- 3
Extend your left arm out to the side at shoulder height for a counterbalance.
- 4
Hold 30 to 45 seconds, then switch, both knees to the left, right arm extended.
- 5
For a deeper hip stretch, cross the top ankle over the bottom knee before letting the knees fall.
Benefits
- Releases the outer hip and deep spinal rotators in a low-load position
- Reduces lower back rotation restriction
- Accessible for seniors and post-surgical patients who cannot do seated twists
Common mistakes
- Letting the opposite shoulder lift off the floor as the knees fall
- Forcing the knees to the floor rather than allowing a comfortable range
- Rushing through the hold, this stretch needs at least 30 seconds per side
Target areas
hipslower back
Good for
seniorsgentlepost surgeryevening
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