How to do Trunk Rotation
SeatedHoldBoth sidesAdvanced
Trunk Rotation is a seated stretch for your spine, it band and upper back. Do it on one side, then switch.
Step by step
- 1Sit up straight with your arms at your sides.
- 2Cross one leg over the other.
- 3Rotate your torso and place your opposite hand on the outside of your top knee.
- 4Use your other hand to hold the back of your chair.
- 5Continue to rotate and look behind you.
What you should feel
Grow tall as you breathe in.
Form tips
- Keep your back straight throughout the stretch. Breathe deeply as you rotate.
- As you breathe out… turn a little further, only if it's easy.
- Let your shoulders stay low and relaxed.
Make it easier
If your back is sensitive, keep both feet on the floor and twist less.
Coming out of it
On your next exhale… slowly turn back to the front… and uncross your legs.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Trunk Rotation with a coach
In BendEase, a voice coach talks you into Trunk Rotation, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your spine and it band.
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