Standing Trunk Rotation | Self-stretch in 3D
Standing Trunk Rotation: standing, spinal rotation and trunk. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.
Position and focus
Standing · Spinal rotation and trunk
A dynamic stretch for the spinal rotation and trunk, moving through a gradually larger range. It can also be used to prepare before exercise.
Starting position
Stand with the feet hip-width apart. Bend the elbows slightly and relax the arms.
Movement phases
1. Set up
Soften the knees and face the pelvis forwards.
2. Small turns
Keeping the pelvis facing forwards, turn the chest a little to each side.
3. Larger turns
Without swinging too hard, gradually turn further to each side.
4. Smaller and stop
Make the turns smaller and stop facing forwards.
What to check yourself
Check that the pelvis does not turn with the chest and that the turn does not come only from the neck.
Caution
Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.
These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.
References and scope
Behm DG et al. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Appl Physiol Nutr Metab. 2016 ↗
A review comparing the immediate effects of static, dynamic and PNF stretching, and the use of moving stretches before activity.
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