Transverse Torsion

🧍 Starting Position

Start in a bilateral standing stance with your feet shoulder-width apart.

Maintain a neutral pelvic and lumbar spine position.

⚖️ Initial Weight Shift

Shift your body weight toward the leg opposite the direction you plan to tilt.

During the lateral tilt (sideways lean/shift), engage your chest, abdomen, and glutes.

Actively "stretch the floor" outward with your feet to enhance stability.

🔄 Rotation and Lateral Flexion of the Thoracic Cage

Torso Movement: Begin rotating and laterally tilting the chest (upper torso) without moving the pelvis (keeping the hips level).

Range of Motion: Perform this movement according to your current capabilities and range of motion.

Monitoring: Monitor the position of your knees relative to your feet (ensuring they don't collapse inward) and the activity of the gluteal muscles on both legs (they should remain engaged).

🦵 Adductor Stretch

Continue rotating and tilting the chest until you feel a strong stretch along the medial surface of the thigh (adductors) of the leg opposite the direction of the torso tilt.

Control: It is important to avoid excessively rotating the pelvis (keep the hips facing forward) and to avoid overstretching, which could lead to discomfort or injury.

🏁 Return to Starting Position

Return slowly to the starting position.

Maintain continuous tension in your abdomen, glutes, and chest muscles throughout the return phase.

Perform the exercise on both sides to address symmetry.