Videos
Instructions
- Stand with your feet shoulder-width apart and arms extended in front of you.
- Rotate your torso to the right as far as comfortable while keeping your hips facing forward.
- Return to the center position with control.
- Rotate your torso to the left as far as comfortable.
- Return to the center to complete one rep.
Technical Tips
- Engage your core throughout the movement.
- Keep your hips stable and facing forward.
- Rotate only through your thoracic spine, not your lower back.
- Perform the movement slowly and with control.
Breathing Tips
- Inhale in the center position.
- Exhale as you rotate to each side.
- Inhale as you return to the center.
Medical restrictions
- Lower back injuries
- Spinal disc herniation
- Severe scoliosis
How many torso twists should I do daily for better mobility?
For better mobility, aim to perform 2-3 sets of 10-15 torso twists per side daily, ensuring you move with control and maintain proper form to maximize spinal flexibility and core engagement.
Is torso twist good for reducing lower back pain?
Torso twists can help reduce lower back pain by enhancing thoracic spine mobility and core activation, but they should be performed carefully and avoided if you have acute lower back injuries or disc herniations.
Can torso twists help tone my waistline?
Torso twists engage your obliques and core muscles, which can contribute to a toned waistline when combined with a balanced diet and comprehensive fitness routine focused on overall fat reduction.
The torso twist is a simple yet effective exercise designed to improve your rotational mobility, enhance core stability, and promote spinal flexibility. This exercise involves rotating your upper body side to side while keeping your hips square, which helps strengthen the oblique muscles and improves functional movement in daily activities and sports. It is particularly beneficial for warming up before workouts or enhancing overall flexibility during mobility routines. Performing torso twists regularly can aid in reducing stiffness, improving posture, and maintaining a healthy range of motion in your spine and core region. This exercise is suitable for all fitness levels and requires no equipment, making it an accessible addition to your daily training routine for better rotational strength and trunk mobility.