Is it normal to hear a popping sound in my back?

Mild, painless joint releases are common during spinal rotation as pressure changes within the joint capsules. If the pop is accompanied by sharp pain, you should discontinue the stretch immediately.

How deep should I lower my knees?

Only lower your knees as far as you can while keeping both shoulder blades in contact with the floor. The quality of the rotation is more important than touching your knees to the ground.

When is the best time to perform this stretch?

This stretch is effective as part of a cool-down after a workout or as a standalone movement to alleviate stiffness after long periods of sitting.

Torso Rotation Stretch Guide | Improve Oblique Mobility

Learn how to perform the torso rotation stretch correctly to improve spinal mobility, reduce lower back stiffness, and stretch your obliques.

How to Perform

Lie flat on your back on a stable surface with your arms extended to the sides to form a T-shape.
Bend your knees and lift your feet off the floor until your hips and knees both form 90-degree angles.
Lower both knees slowly toward the right side while keeping your shoulders pressed firmly against the ground.
Stop the movement once you feel a comfortable stretch in your obliques and lower back.
Hold this position for twenty to thirty seconds while maintaining deep, rhythmic breaths.
Engage your core to pull your knees back to the center and then repeat the motion on the left side.

Common Mistakes

Lifting the shoulders off the floor during the rotation
Moving too quickly or using momentum to force the stretch
Holding your breath rather than exhaling into the movement
Arching the lower back excessively before starting the rotation

Muscles Worked

Primary movers

Obliquus externus abdominis

Stabilizers

Erector spinae
Pectoralis major
Gluteus maximus

Related Guides

3008 Abdominal Crunch — Core
Ab Roller — Core
Ab wheel — Core

Obliquus externus abdominis · Core