Trunk Stretches: Gentle Twists & Side Bends for a Stiff Torso

Your trunk — the whole midsection from hips to ribs — is built to twist and bend, but sitting all day lets it stiffen until turning to check your blind spot or reaching across the table feels like a chore. These gentle trunk stretches bring back the rotation and side bend your spine is meant to have, easing a stiff back and making everyday twisting and reaching feel natural again.

Move slowly and rotate from the ribs, not by yanking with your arms. Keep it all pain-free. For a routine matched to your stiff spots, take the free 2-minute quiz.

Why does the trunk get stiff?

The mid-back (thoracic spine) is meant to do most of your body's rotation, but hours of sitting facing straight ahead let it lock up. When it does, the lower back and neck try to make up the difference — which is how a stiff torso turns into back and neck aches. Restoring gentle rotation and side bending takes pressure off both.

6 gentle trunk stretches

1. Seated trunk rotation

Sit tall on a sturdy chair, feet flat. Cross your arms over your chest or rest your hands on opposite shoulders, then slowly rotate your torso to look over one shoulder, turning from the ribs. Hold 15 to 20 seconds, then the other side. The chair keeps it stable and easy.

2. Standing side bend

Stand tall, reach one arm up overhead, and arc gently to the opposite side, feeling a long stretch down the side of your trunk and ribs. Keep both feet planted and don't lean forward or back. Hold 15 to 20 seconds each side.

3. Seated spinal twist

Sitting tall, place one hand on the outside of the opposite knee and the other behind you, then gently rotate and lengthen with each breath. Use the hands only to guide, not to crank. Hold 20 seconds each side.

4. Side-lying open-book twist

Lie on your side with knees stacked and both arms stretched out in front. Keeping the knees down, open the top arm up and across like opening a book, letting your chest rotate toward the ceiling. This side-lying stretch is one of the gentlest ways to rotate the mid-back. Hold 20 to 30 seconds each side.

5. Supine twist (lying down)

Lie on your back, draw both knees up, and let them fall gently to one side while keeping the opposite shoulder heavy on the floor. A relaxed, supported rotation for the lower back and trunk. Hold 20 to 30 seconds each side.

6. Thread the needle

On hands and knees, slide one arm under your chest and across, letting the upper back rotate and the shoulder lower toward the mat. A lovely opener for a stiff mid-back. Hold 20 seconds each side.

How often should you do trunk stretches?

Daily is ideal, and a quick midday round of a seated twist and a side bend works wonders if you sit a lot. Consistency matters more than depth — gentle rotation little and often keeps the whole torso supple.

For follow-along video of these twists and side bends, browse the trunk and oblique stretches, or get a routine built around your stiff spots with the free 2-minute quiz.