Exercise guide
Torso Rotation
Torso Rotation is a standing mobility drill performed while holding an exercise ball at arm's length. The abdominals help control the trunk as it turns from side to side.
Training context
Keeping Torso Rotation Controlled
Holding the ball farther from the body increases the leverage and makes the drill more demanding. The goal is not to force the largest possible turn, but to rotate through a range that the torso and hips can control.
Use a light ball and keep the feet planted. Reduce the range if the knees collapse inward, the hips begin to twist excessively, or the lower back becomes uncomfortable.
Technique overview
Rotate without letting the ball pull you off balance
Stand tall with the feet stable and hold the ball in front of the chest with the arms extended. Turn the torso gradually to one side while keeping the movement smooth and the hips controlled. Return through the center before rotating to the other side. Avoid bouncing into the end position or using a heavy ball that changes posture.
Treat this as an overview and use a range, pace, and setup you can control.