Supine Spinal Twist

  • Target: Spine and sciatic nerve.

 

  • How to Perform:
    1. Lie on your back with your legs extended.
    2. Bring one knee toward your chest and gently twist it across your body.
    3. Extend your arm outward on the opposite side and hold for 20–30 seconds.
    4. Switch sides.

 

  • Frequency: Perform 2–3 times per side daily.