back focus
Lower Trunk Rotation
A slow, gentle roll of the legs from side to side that turns the lower spine and eases stiffness.
Key cue: Roll both knees slowly from side to side, shoulders flat.
Area
back
Level
beginner
Volume
10 each side
Goal
mobility
How to do it
- 1Lie on your back with your feet flat on the floor, close together, and your knees bent.
- 2Rest your arms out to the sides and keep your shoulders on the floor.
- 3Slowly let both knees roll to one side, only as far as feels comfortable.
- 4Bring them back through the middle and roll to the other side, at a steady pace and without pausing at either end.
Easier and harder versions
- Easier
- Roll the knees only a short way to each side, stopping before it feels tight.
- Harder
- Once the steady roll is comfortable, pause for 5 seconds at each side, keeping both shoulders flat.
Helps with
Commonly used for:
Lower back stiffnessStiffness after sittingA stiff spine in the morning
Read more
Benefits
- Eases stiffness through the lower back
- Gently mobilises the spine after sitting
- Can be done in bed, first thing in the morning
Muscles worked
Mobility. Gently moves your lower back, obliques and hips.
Lower backObliquesHips
Form tips
- Moving your feet a little closer to or further from your bottom changes where you feel the movement.
- Breathe out as you roll over, and let your legs be heavy.
Common mistakes
- Letting a shoulder lift off the floor. Keep both shoulders down.
- Forcing the knees towards the floor. Stop where it feels comfortable.
When to avoid or modify
- Stop if the movement sends pain down a leg or causes numbness or tingling.
- Keep the roll small after back surgery or a spinal fracture, unless you have been told otherwise.
- After a hip replacement, keep the roll small or skip it unless your surgeon has said it is fine.
If in doubt, check with a qualified physiotherapist before continuing.