Exercises / Back & spine
Lower trunk rotation
- Mobility
- Back & spine
- Mat
Let the bent knees roll gently side to side while the shoulders stay on the floor.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary. Outlined: secondary.
How much
Common mobility dose: 5-10 slow repetitions per side once or twice daily.
Start: Lying on the back with knees bent
Steps
- Lie on the back, knees bent and feet together.
- Slowly lower both knees to one side within a comfortable range.
- Return through centre and repeat to the other side.
Cues
- Shoulders stay heavy
- Move slowly with the breath
Common mistakes
- Twisting into pain
- Throwing the knees from side to side
Used for
- Gentle lumbar rotation mobility
Take care (1)
- Use a small range when rotation provokes back or leg symptoms.
Evidence (1)
- The stretching review supports range-of-motion gains from repeated programmes in healthy adults; it does not test lower trunk rotation as treatment.1
Harder
References (1)
- Konrad A, Alizadeh S, et al. J Sport Health Sci. 2024;13(2):186-194. Chronic effects of stretching on range of motion with consideration of potential moderating variables: A systematic review with meta-analysis