Standing Torso Twist

oec:standing-torso-twist

A dynamic bodyweight exercise and warm-up drill that rotates the upper body through the thoracic spine while stabilizing the pelvis.

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Also called: Torso Twist, Standing Trunk Twist, Standing Trunk Rotation

How to do it

Stand tall with feet shoulder-width apart, knees slightly soft, and pelvis facing forward.
Bend your elbows and hold your hands at chest height or across your shoulders.

Rotate your torso smoothly to one side, initiating the movement through your ribs and thoracic spine.
Pause briefly at the comfortable end of your active range of motion while keeping your hips relatively square.
Rotate back through the center and smoothly twist to the opposite side.

Maintain a steady, rhythmic breathing pattern, exhaling as you reach maximum rotation on each side.

Swiveling the hips and knees aggressively, transferring rotational torque into the knee joints.: Anchor your feet firmly and keep the pelvis relatively steady, focusing rotation in the mid-back and core.
Using uncontrolled momentum or ballistic whipping motions.: Control the rotation actively with your abdominal musculature through a smooth, deliberate arc.

Avoid aggressive over-rotation if experiencing acute lumbar spine irritation or disc issues.

This record: CC-BY-SA-4.0.