Torso Twist

Keep the lower body fixed and twist your torso side to side to wake up spinal rotation, the obliques, and the upper back in this dynamic warm-up.

Stretching · Recommended Sets: 2 sets x 12 reps alternating sides · Obliques, Erector Spinae, Mid-Back (Rhomboids), Rear Delts

Torso Twist — Points to Check Today

  • Keep the pelvis facing forward — If the lower body turns too, the spinal-rotation stimulus disappears. (Rotating the whole lower body, knees and pelvis included)
  • Don't twist hard with momentum — Snapping fast puts a twisting strain on the lumbar discs. (Swinging the arms to whip the torso around with momentum)
  • Build up the range gradually — Twisting all the way from the start startles the obliques and lower back. (Twisting to the maximum all the way from the very first rep)

Torso Twist — How to Do It / If You're New

  1. Stand stable with feet shoulder-width apart and knees slightly bent.
  2. Raise both arms to chest height with elbows bent or extended lightly to the sides.
  3. Keeping your pelvis facing forward, slowly twist only your torso to one side.
  4. Return to center, then twist to the other side, alternating in rhythm.