The standing back rotation stretch is a simple standing stretch where you fix your feet and rotate your torso side to side, holding each end position briefly. It mobilizes the thoracic spine, stretches the obliques, and is one of the most accessible stretches for relieving back tightness from sitting.
Muscle Group
Back, Core
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Mobilizes the thoracic spine
- Stretches the obliques and lower back
- Relieves back tightness from sitting
- Quick and accessible
- No equipment needed
- Easy to do anywhere
How to perform
- Stand tall with feet shoulder-width apart and planted firmly. Arms relaxed at your sides or extended forward.
- Brace your core gently. Keep your hips facing forward throughout.
- Slowly rotate your torso to the right as far as comfortable.
- Hold the rotated position for 5 to 10 seconds. Feel the stretch through your obliques and lower back.
- Slowly return to center.
- Rotate to the left and hold.
- Repeat 5 to 8 times per side.
- The rotation should come from the thoracic spine, not the lower back.
FRONT VIEW
BACK VIEW
Lower Back
Primary
Obliques
Primary