Supine Twist for BJJ
The supine twist stretches the lower back and obliques while lying on your back with knees dropped to one side. This gentle rotational stretch decompresses the lumbar spine after the compressive loading of grappling. It is an ideal cooldown stretch after every training session.
✓ Step-by-Step Instructions
- 1 Lie on your back with arms extended out to the sides.
- 2 Bring both knees up toward your chest.
- 3 Let both knees fall to the right side while keeping shoulders on the ground.
- 4 Turn your head to look toward your left hand.
- 5 Hold and breathe deeply into the stretch.
- 6 Return to center and repeat on the other side.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Decompresses the lumbar spine after the heavy loading of grappling. The twisting position stretches the obliques that become tight from constant rotational demands on the mat.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Shoulders lifting off the ground
- ⚠ Forcing the knees to the floor
- ⚠ Not breathing into the stretch
- ⚠ Rushing through the hold
🔄 Variations
- → Extended leg supine twist
- → Eagle legs supine twist
- → Supine twist with straight leg
- → Dynamic supine twist
Track Your Supine Twist Progress
Log your mobility sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Supine Twist help my BJJ game? ▼
Decompresses the lumbar spine after the heavy loading of grappling. The twisting position stretches the obliques that become tight from constant rotational demands on the mat.
What equipment do I need for the Supine Twist? ▼
You will need: none. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Supine Twist? ▼
The Supine Twist is rated 1 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.