Which sequence targets lower back and trunk flexibility?

• A. Cardio cycling
• B. Supine twist
• C. Lie on back with knees to chest
• D. Child's Pose, Cobra, Upward Facing Dog, Supine Twist

Answer: (D)

This sequence targets lower back and trunk flexibility by combining movements that lengthen the spine with those that increase mobility in multiple directions. Child’s Pose gently lengthens the back and hips, helping to decompress the spine and restore a neutral posture. Moving into Cobra and then Upward Facing Dog moves the spine through extension—arching backward to open the front body while strengthening the back muscles—enhancing the range of motion in the lumbar and thoracic regions. Transitioning to a Supine Twist adds a rotating stretch, which is crucial for rotational flexibility in the trunk and relieving stiffness in the lower back.

Together, these poses address both backward bending and twisting, which are key for overall spine mobility and trunk flexibility. In contrast, cardio cycling emphasizes endurance, a single-repetition stretch (like lying with knees to chest) focuses mainly on a flexed spine, and a standalone twist lacks the back-extension work that helps unlock the lumbar and thoracic regions. This combination provides a well-rounded approach to improving lower back and trunk flexibility.