Mobility
Standing Trunk Rotation
Standing trunk rotation is a gentle mobility exercise that moves your rib cage from side to side over a stable pelvis, practicing controlled rotation through your torso.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Stand with your feet hip-width apart.
- Cross your arms over your chest.
- Turn your chest to the right.
- Return to face forward.
- Turn your chest to the left.
- Return to the starting position.
Form cues
- Stay tall through your spine.
- Let your head follow your chest.
- Keep breathing freely.
Common mistakes
- Turning your whole bodyKeep your pelvis and knees facing forward so the movement comes from your torso.
- Leaning into the turnKeep your shoulders level and your weight centered between your feet.
- Locking your kneesMaintain a slight bend in your knees throughout the movement.
Safety
Forcing the twist can irritate your back, especially near the end of your available range. Fast turns can also upset your balance.
- Use a comfortable range rather than trying to turn as far as possible.
- Move slowly without bouncing or swinging your arms.
- Stop if you feel joint pain, numbness, dizziness, or loss of balance.
If you have an existing back condition or ongoing balance problems, ask a physiotherapist or doctor whether a supported rotation is more suitable.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 1–2
- Target
- 6–10 reps per side
- Rest
- No rest timer
Count each turn away from center and return as one rep.