# Torso Twist

Relaxed standing rotation from side to side, letting the arms swing freely, to
warm the spine and obliques before lifting.

- **Category:** Mobility / warm-up
- **Type:** Spinal rotation
- **Targets:** Obliques, thoracic spine, lower back
- **Prescription:** 10 easy twists to each side, arms loose
- **Defaults:** 2 × 10 bodyweight

## Setup

Stand with feet shoulder-width, knees soft, arms hanging loose.

## Execution

1. Turn the trunk gently to one side, letting the arms swing across the body.
2. Let that momentum carry you back through center to the other side.
3. Keep a smooth, relaxed rhythm turning side to side.

## Cues

- Let the arms be floppy — they trail the twist, they don't drive it.
- Rotate from the waist and mid-back while the hips stay mostly forward.
- Keep the neck loose and let the head follow the shoulders.

## Common Mistakes

- Yanking the arms to force more rotation.
- Letting the feet peel off the floor as you turn.
- Twisting so hard the low back pinches.

## Progression

Small easy twists → fuller rotation → slow, controlled turns with a brief pause
at each end.
