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Spinal Rotation Stretch

Spinal Rotation Stretch

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Muscle Groups
  • Abs and Core
  • Back
  • Stretches back
  • Stretches sides of torso


The spinal rotation stretch relaxes the hips and the rotator muscles of the lower and midback and stretches the ligaments that support the disks. The spinal rotation stretch improves circulation and helps muscles recover faster by pumping fresh blood into the lower body. Spinal rotation can be included in everyday stretching or after a lower body workout in which the spine was loaded.


  • Sit up straight and tall on a chair, with feet firmly on the ground.
  • Cross your arms across your chest, and gently rotate your torso towards one side until you feel a comfortable stretch in the trunk.
  • Turn your head as far as is comfortable to the same direction.
  • Return to starting position.
  • Repeat with the opposite side.


  • Rounding the back
  • Keeping the head elevated