Core
Torso rotation stretch
A gentle mobility sequence designed to improve spinal rotation and relieve tension throughout your midsection.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.