Warm-up · Beginner
Trunk Rotation
Trunk rotation is a controlled twisting movement of your upper body while your hips stay mostly still. It keeps your spine mobile and your core muscles working together — two things that matter a lot for everyday tasks like backing out of a parking spot or reaching across your body. Done regularly, it can ease stiffness through the mid-back and help protect your lower back by spreading movement across more joints.
Category
Warm-up
Difficulty
Beginner
Equipment
Bodyweight
MET
2.3
Primary muscles
Secondary muscles
The movement
Form cues
- 01
Sit tall in a firm chair with both feet flat on the floor, hip-width apart.
- 02
Cross your arms over your chest, each hand resting on the opposite shoulder.
- 03
Take a breath in, then as you exhale, slowly turn your upper body to the right as far as feels comfortable.
- 04
Keep your hips and knees facing forward — only your ribcage and shoulders should move.
- 05
Hold the end position for one or two seconds so you feel a gentle stretch through your side and back.
- 06
Return to center with control, then repeat to the left side.
- 07
Move at a steady pace — this is not a speed drill; smooth and deliberate gets better results.
Dosage
How long, how many
Sets
3
Reps
8-12
Rest
60 sec
Watch for
Common mistakes
Twisting at the hips instead of the trunk — if your knees are swinging side to side, your hips are doing the work instead of your spine.
Holding your breath through the movement — if you notice your face tightening, exhale as you rotate and breathe normally throughout.
Jerking or bouncing at the end of the range — if you're using momentum to get a little further, slow down and stop where your muscles take you.
Slumping forward as you rotate — if your chin drops toward your chest, reset your posture by sitting tall before the next rep.
Rotating the neck instead of the whole trunk — your head should follow your chest, not lead it; if your shoulders barely moved, start the turn from your ribs.
Scale it
Easier and harder variations
Easier
Place your hands on your thighs instead of crossing them over your chest to reduce the load on your spine and make the movement feel more controlled.
Use this if sitting upright with arms crossed feels uncomfortable or if you're just starting out.
Harder
Hold a light medicine ball or a full water bottle at chest height with both hands as you rotate, adding a small amount of resistance to the movement.
Try this once the bodyweight version feels easy and your range of motion is consistent on both sides.
Note
Perform the rotation lying on your back with knees bent and feet flat — let your knees drop slowly to one side while your shoulders stay on the floor, then return to center.
Use this if sitting upright causes lower back or hip pain; the floor supports your spine and limits how far you can go.
Sources
Form descriptions and cues are sourced from wger (CC-BY-SA 4.0) and the Free Exercise DB (public domain), edited for the 60+ audience. MET value cites Ainsworth BE, et al. 2011 Compendium of Physical Activities. Med Sci Sports Exerc 43(8):1575-1581.
- claude