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Instructions
- Lie on your back on a yoga mat with knees bent and feet flat.
- Bring your arms out to the sides in a T position, palms up, and keep your shoulders relaxed on the floor.
- Gently draw your ribs down and keep your pelvis heavy and controlled.
- Slowly let both knees fall to one side until you feel a comfortable stretch.
- Pause briefly, then return to center with control.
- Repeat to the other side, alternating for the desired number of reps.
Technical tips
- Move slowly and smoothly; avoid dropping the knees.
- Keep both shoulders in contact with the floor as much as possible.
- Let the motion come from the trunk and hips, not from momentum.
- Stop at a comfortable range; you should feel a stretch, not pain.
- Keep knees stacked together to reduce twisting stress.
- If your lower back feels pinchy, reduce the range and slow down.
Breathing tips
- Inhale in the center to prepare and brace gently.
- Exhale as your knees move down to the side to stay relaxed and controlled.
- Inhale briefly at the end range without forcing the stretch.
- Exhale as you return to center to maintain steady trunk control.
- Keep breathing evenly; do not hold your breath.
- Use slower exhalations to reduce tension during the movement.
Medical restrictions
- Acute low back pain flare-up or severe sciatica symptoms
- Recent spinal surgery or unresolved spinal instability
- Known lumbar disc herniation with pain provoked by rotation
- Severe hip or knee pain that worsens when legs move side to side
- Uncontrolled osteoporosis or history of vertebral fracture (avoid spinal rotation without medical clearance)
- Pregnancy with discomfort lying flat on the back or medical advice to avoid supine positions
Description
Lower Trunk Rotation is a simple, high-value floor drill used to restore comfortable side-to-side movement through the trunk and hips. Performed lying on your back, it provides a gentle way to unwind stiffness from prolonged sitting, repetitive training, or a tight daily routine. Because the motion is slow and supported by the floor, it is widely used in warm-ups, cooldowns, and recovery sessions to help you move more freely and feel less restricted during everyday activities. This exercise is especially useful for improving rotational comfort, which can contribute to smoother walking, easier turning and reaching, and better overall movement quality. It also reinforces controlled, deliberate motion rather than relying on momentum, making it a practical option for building body awareness and improving how you coordinate your trunk and pelvis. Over time, consistent practice can help you feel looser through the midsection and reduce the sensation of being stuck when you rotate. Lower Trunk Rotation fits well into low-impact routines at home because it requires minimal space and no equipment beyond a mat. It can be performed as a standalone mobility sequence, paired with breathing-focused relaxation, or added before training to prepare the body for bending, squatting, and general movement. With regular use, it supports a more comfortable, resilient body that rotates and transitions between positions with less effort.
What are the benefits of doing lower trunk rotations?
Lower trunk rotations help improve comfortable side-to-side movement, reduce stiffness after sitting, and support smoother everyday turning and transitioning. They are commonly used for mobility, recovery, and improving body control without high impact.
What is the most common mistake when doing lower trunk rotations?
The most common mistake is letting the knees drop too fast and using momentum. Move slowly, keep the motion controlled, and stop at a range that feels like a gentle stretch rather than forcing depth.
Is lower trunk rotation safe for my lower back?
For many people, lower trunk rotation is a gentle and back-friendly mobility drill, especially when done slowly and within a comfortable range. If rotation causes sharp pain, pinching, or radiating symptoms, reduce the range or stop and seek medical guidance.
How many reps should I do for lower trunk rotations?
A practical starting point is 6 to 12 controlled reps per side, or 1 to 2 total sets, focusing on smooth movement and relaxed breathing. For recovery days, you can use slightly higher reps if it stays comfortable.
Can I do lower trunk rotations every day?
Yes, many people can do lower trunk rotations daily because they are low intensity and mobility focused. Keep the movement gentle, avoid forcing the end range, and prioritize consistency over depth.