Torso rotations

Starting Posture

Stand with feet shoulder-width apart, knees slightly bent, and spine lengthened. Place hands on hips or clasped in front of the chest.

How to Exercise

Inhale deeply through the nose as you twist your torso to the right, keeping your hips facing forward. Exhale through the mouth as you return to the center. Repeat on the left side. Perform 10-15 reps on each side.

Breath Control

Inhale deeply through the nose at the starting position, exhale through the mouth as you twist your torso. Repeat this breathing pattern with each repetition.

Common errors

Arching the back, hunching the shoulders, or twisting from the hips instead of the waist are common errors. Make sure to keep your spine straight and only twist from the torso.

Weights

You can add light dumbbells to this exercise to increase the intensity and challenge your core muscles further. Start with 1-2kg weights and gradually progress as needed.

Grips

If you prefer, you can place your hands behind your head instead of on the hips for a different variation. Just make sure not to pull on your neck or strain the muscles.

Variations

To further challenge your balance and coordination, you can perform torso rotations on a stability ball or standing on one leg. You can also speed up the movement for a more dynamic workout.

Comments and tips

Focus on engaging your core muscles throughout the movement to support your spine. Keep your shoulders relaxed and avoid straining your neck. Start with a smaller range of motion and gradually increase as you build strength and flexibility.

Cautions

Avoid jerky movements or over-twisting that can cause strain on the back or neck. If you have a history of back pain or injury, consult with a healthcare professional before performing this exercise.