Standing Trunk Rotation Stretch
oec:standing-trunk-rotation-stretch
A standing mobility stretch that gently rotates the spine to relieve tension through the obliques and back muscles.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Torso Rotation Stretch, Standing Torso Twist Stretch, Standing Spinal Twist Stretch
How to do it
Setup
- Stand tall with your feet shoulder-width apart and your toes pointing forward.
- Place your hands on your hips, or bring your arms across your chest with your elbows bent.
Movement
- Inhale to lengthen your spine, standing as tall as possible.
- Exhale and slowly rotate your torso to one side, turning through your ribcage while keeping your hips facing forward as much as possible.
- Allow your head to follow the line of your chest into the twist.
- Hold the stretch at a comfortable end-range for the desired duration, breathing smoothly.
- Slowly unwind back to the center and repeat on the opposite side.
Breathing
Inhale to lengthen the spine tall, and exhale gently to settle deeper into the rotation without forcing the range.
Cues
- Twist from the ribs, not just the hips.
- Keep both feet flat and grounded.
- Lengthen upward before rotating.
Common faults
- Over-rotating through the pelvis and knees rather than the spine.
- Anchor your feet and keep your hips square to the front so the rotation originates from the thoracic spine.
- Forcing the twist using momentum or ballistic swinging.
- Move into the rotation smoothly and hold statically without bouncing.
Safety
- Do not force end-range rotation if you have acute spinal disc issues or lower back pain.
Muscles
Joints
- Thoracic spine: Rotation
- Lumbar spine: Rotation
- Cervical spine: Rotation
Details
- Movement
- Stretch, Rotation
- Modality
- Flexibility, Mobility
- Mechanics
- not applicable
- Force
- static
- Laterality
- unilateral
- Kinetic chain
- closed
- Level
- beginner
- Equipment
- None
- Record
- Duration
- Load
- none
Sources
- wger: Torso rotation stretch, by hpmbala@gmail.com (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.