How To Fix A Twisted Spine

This blog post will cover the best exercises and stretches to fix a Twisted Spine.

What Is A Twisted Spine?

twisted spine

A Twisted Spine is where the torso is rotated towards one side.

It involves rotation of the Lumbar and/or Thoracic spine.

In This Blog Post:


In my opinion – the main cause of having a twisted spine is the habitual positioning of the torso in a rotated position.

(For Example: Sitting in front of the computer but continually turning your torso to look towards the screen that is on your right side.)

Over time, certain muscles become locked in a shortened position and others in a relatively lengthened position.

Note: The spine may also twist:

  • In response to having pain on one side of the spine
  • As a compensation for an injury on one side of the body
  • When participating in a sport that requires rotating towards one side. (Eg. Tennis, Rowing)
  • Improper technique with exercise

Muscles Involved

The following muscles tend to get tight/shortened for a spine that is rotated towards the RIGHT.

Tight muscles on the RIGHT:

  • Erector Spinae (Iliocostalis, Longissimus)
  • Latissimus Dorsi
  • Internal Obliques
  • Intercostals (Thoracic spine)

Tight Muscles on the LEFT:

  • External obliques
  • Rotatores/Multifidus
  • Psoas (Lumbar Spine)

(Note: For a spine that is twisted towards the LEFT, the tight muscles will be on the opposite side mentioned.)

Potential Issues

Although having rotation in the spine is not inherently dangerous, it may predispose one to developing the following issues:

  • Symptoms (such as pain and tightness) occurring on one side of the body
  • One shoulder in a more forward position
  • Asymmetrical posture
  • Uneven muscle development and strength

How To Determine The Direction (And Level) Of Twist In The Spine

It is important to know which direction your spine is twisted towards and at what level of the spine this rotation is occurring at.

(Keep in mind – If you are not confident in conducting these tests on your self, make sure to get a thorough assessment with your healthcare professional.)

a) Rotation At Lumbar Spine

test for twisted spine


  • Stand with your feet shoulder-width apart and level with each other.
  • Make sure that your pelvis is in a neutral position.
  • Look down at your belly button.
  • Question: Which direction does it point towards?
The side as to which the belly button is facing towards suggests that the Lumbar spine is twisting towards that same side.

(Note: Asymmetrical tension in the abdominal region, past abdominal surgeries etc. can affect the position of the belly button.)

b) Rotation At Upper Lumbar Spine/Lower Thoracic Spine

rotation upper lumbar spine


  • Stand with your feet shoulder-width apart and level with each other.
  • Make sure that your pelvis is in a neutral position.
  • Place your finger on the same points of the lower ribs. (see above)
    • (Aim for Rib 6 if you know how to locate your ribs accurately.)
  • Question: Is one side more forwards or behind?
The side which is further behind is the side the Upper Lumbar Spine and Lower Thoracic spine is rotating towards.

c) Rotation At Middle Thoracic Spine

middle thoracic spine rotation


  • Stand with your feet shoulder-width apart and level with each other.
  • Make sure that your pelvis is in a neutral position.
  • Place your finger tips on the same points at the front of the chest region.
    • (Aim for Ribs 2-4 if you know how to locate your ribs accurately.)
  • Look downwards.
  • Question: Is one side more forwards or behind?
The side which is further behind is the side the MIDDLE Thoracic spine is rotating towards.

d) Rotation At Upper Thoracic Spine

upper thoracic spine rotation


  • Stand with your feet shoulder-width apart and level with each other.
  • Make sure that your pelvis is in a neutral position.
  • Place your finger tips on the sternal ends of the clavicles. (see above)
  • Question: Is one side more forwards or behind?
The side which is further behind is the side the UPPER Thoracic Spine is rotating towards.

e) Shoulders

how to tell if you have a twisted spine


  • Stand with your feet shoulder-width apart and level with each other.
  • Make sure that your pelvis is in a neutral position.
  • Look down at the front of your shoulders
  • Question: Is one shoulder more forward as compared to the other?
The net rotation of the spine is towards the the side that is further behind.

(Note: The results can be skewed if you have Rounded Shoulders or Uneven Shoulders.)

f)  Overall Rotation In Spine

rotated torso


  • Stand with your feet shoulder-width apart and level with each other.
  • Make sure that your pelvis is in a neutral position.
  • Take a photo from the above head position.
  • Find the line of your pelvis. (Red line)
  • Find the line of your torso. (Orange line)
  • If these 2 lines are not parallel, then you have a rotated torso relative to the position of the pelvis.
The net rotation of the spine is towards the the side that is further behind.

(Note: Uneven muscular bulk can give the illusion of a rotation.)

Now that you know the DIRECTION and LEVEL of the spinal rotation, you can start to perform the suggested exercises on this blog post.

Apply the techniques and exercises to the muscles in the specific region where the rotation is originating from.

Read This:

  • As the spine can rotate and counter-rotate at multiple levels, it would be impossible for me to cover all of these different combinations.
  • Which specific muscles you need to target is really dependent on which level of the spine is your rotation coming from.
  • Focus on the muscles that are relevant to you.
  • Although I have listed all of the main muscles that are responsible for twisting the spine, you do not need to address them all!
  • You will need to do a bit of experimentation on yourself and see what works for you.
  • The exercises mentioned on this blog post are best used in conjunction with a healthcare professional.

Exercises To Fix A Twisted Spine

STEP 1: Address Pelvis Rotation
STEP 2: Releases
STEP 3: Stretches
STEP 4: Joint Mobilization
STEP 5: Strengthening Exercises
STEP 6: Posture Reset
STEP 7: Bad Habits

STEP 8: Neutral Spine
STEP 9: Side Bending Of Spine

STEP 10: Counter Rotation

1. Address Pelvis Rotation

rotated pelvis

Since the torso is directly connected to the pelvis, any rotation in the pelvis will result in the spine being orientated in a twisted position.

BEFORE YOU START THE EXERCISES to fix your twisted spine: Make sure that your pelvis is in a neutral position!

(Note: In some people – fixing the position of the pelvis will automatically improve the twisted orientation of the spine.)

How to tell if your pelvis is rotated:

Perform the following 3 tests to determine if you have a rotated pelvis.

(Keep in mind – These are very general ways to determining the position of the pelvis)

a) ASIS Method

test for rotated pelvis


  • Stand with your feet shoulder-width apart and level with each other.
  • Locate the Anterior Superior Iliac Spine (ASIS).
    • These are the pointy bones that are located at the front of both of your hips. (see above)
    • (Use Google if you are not sure where they are.)
  • Place a finger at the front of each of these bony land marks.
  • Question: “Is one side more in front of the other?”
– Left side is forward: The pelvis is rotated towards the RIGHT.
– Right side is forward: The pelvis is rotated towards the LEFT.

b) Thigh Position


  • Stand with your feet shoulder-width apart and level with each other.
  • Look down at the front of your thighs.
  • Question: “Is one thigh more forward as compared to the other side?”
– Left side is forward: The pelvis is rotated towards the RIGHT.
– Right side is forward: The pelvis is rotated towards the LEFT.

(Note: Uneven thigh size and/or having a bent knee may give inaccurate results.)

c) Buttock Position

twisted pelvis


  • Stand with your feet shoulder-width apart and level with each other.
  • Take a downwards facing shot of the back of your hips.
  • Question: “Is one butt cheek more forward?”
– Left side is forward: The pelvis is rotated towards the RIGHT.
– Right side is forward: The pelvis is rotated towards the LEFT.

(Note: Having uneven glute muscle size may give inaccurate results.)

How to Fix a Rotated Pelvis

I have covered every exercise that you will need to do in this blog post: 
How To Fix A Rotated Pelvis.

Note: The following exercises address a twisted spine that is rotated towards the RIGHT side.

(If you have a spine that is rotated to the left, do the same exercises but on the other side mentioned.)

If you are not sure which direction your spine is rotating towards, make sure to have a look at this section of the blog post: How To Determine The Direction (And Level) Of Twist In The Spine.

2. Releases

The next step is to release the tight muscles that are holding your spine in a rotated position.

Muscles to release on the RIGHT side

a) Longissimus/Iliocostalis

erector spinae release


  • Lie down on the floor.
  • Place a massage ball on the muscles which are located on the side of the spine.
  • Apply an appropriate amount of bodyweight on top of the massage ball.
  • Make sure to cover the length of the muscle that is involved with the spinal rotation.
  • Continue for 2 minutes.

b) Latissimus Dorsi

latissimus dorsi release with foam roller


  • Lie down on your right side.
  • Place a foam roller underneath the muscle on the back/side of your rib cage.
  • Apply an appropriate amount of body weight on top of the foam roller.
  • Make sure to cover the entire length of the Latissimus Dorsi muscle.
  • Continue for 2 minutes.

c) Internal Oblique

internal oblique release


  • Lie down on the floor.
  • Place a massage ball underneath the RIGHT side of the abdominal region.
  • Apply an appropriate amount of weight on top of the massage ball.
  • As the Internal Oblique muscle wraps around the the side of the back, make sure to cover that area too.
  • Continue for 2 minutes.

d) Intercostals

(For Rotation in the Thoracic Spine)


  • Lie down on your back.
  • Place a small massage ball in the area between the ribs where your rotation is occurring.
  • DO NOT place the massage ball directly on top of any bony region.
  • Gently lean your body weight on top of the ball.
  • Take relaxed breaths in and out.
  • You will need to move the massage ball multiple times to cover all of the areas involved.
  • Continue for 30 seconds per area.

Muscles to release on the LEFT side

a) External Obliques


  • Lie down on the floor.
  • Place a massage ball underneath the LEFT side of the abdominal region.
  • Apply an appropriate amount of weight on top of the massage ball.
  • As the External Oblique muscle wraps around the the side of the back, make sure to cover that area too.
  • Continue for 2 minutes.

b) Rotatores 


  • Lie down on the floor.
  • Place a massage ball on the muscles which are located on the LEFT side of the spine.
  • Apply an appropriate amount of bodyweight on top of the massage ball.
  • Make sure to cover the length of the muscle that is involved with the spinal rotation.
  • Continue for 2 minutes.

3. Stretches

After performing the releases, the next step is to stretch the tight muscles that are associated with the spinal rotation.

Muscles to stretch on the RIGHT side:

a) Iliocostalis/Longissimus

mid to upper back stretch


  • Sit down on a chair.
  • Hunch forwards as much as possible.
  • Place your left hand at the back of your head.
  • Place your right hand on the outside of the left knee.
  • Pull your head down in the direction of the left knee.
  • Whilst maintaining this pressure, start to bend your torso towards the left knee.
  • Aim to feel a stretch on the right side of your middle to upper back.
  • Hold for 30 seconds.

b) Latissimus Dorsi

lat stretch


  • Assume the position above.
  • Hold onto a door frame with your right hand.
  • Whilst anchoring your legs as shown, aim to bend your mid section as much as possible.
    • Use your body weight to sink into the stretch
  • Twist your pelvis away.
  • Aim to feel a stretch on the right side of your torso.
  • Hold for 30 seconds.

c) Internal Obliques (Front)

(For Lumbar+ Lower Thoracic spine.)

internal oblique stretch


  • Lie down on your stomach.
  • Prop yourself up onto your hands (or elbows) and arch backwards.
  • Keep your pelvis connected to the floor.
  • Push your belly button into the floor.
  • Turn your torso towards the left.
  • Aim to feel a stretch in the Right side of the abdominal region.
  • Hold for 30 seconds.

d) Internal Obliques (Back)

(For Lumbar+ Lower Thoracic spine.)

posterior internal oblique stretch


  • Whilst standing, lean all the way over to your left side.
  • Twist your torso towards the left by placing your hands on your left knee.
  • Allow your right leg to lift and dangle.
    • Keep it relaxed!
  • Allow gravity to pull your right leg down.
  • Rotate your pelvis towards the right.
  • Aim to feel a stretch in the right side of the lower back region.
  • Hold for 30 seconds.

e) Intercostal

intercostal stretch


  • Place your right hand on top of a table.
  • Lock your elbow straight.
  • Lean some of your weight into the right hand.
  • Glide your torso towards the right.
  • Aim to feel a stretch on the right side of your rib cage.
  • Hold for 30 seconds.

Muscles to stretch on the LEFT side:

a) Psoas
(For Lumbar spine rotation.)

hip flexor stretch


  • Assume the lunge position with your right leg in front.
  • Perform a posterior pelvic tilt
    • “Tuck your tail bone underneath you” 
    • Keep your glutes contracted.
  • Make sure that your pelvis is facing forwards.
  • Lean your torso away from the side you are stretching.
  • Turn your torso towards the left.
  • Aim to feel a pulling sensation at the front of your left hip.
  • Hold for 30 seconds.

b) External Obliques (Front)

(For Lumbar+ Lower Thoracic spine.)

stretch for external oblique


  • Stand with a wide stance.
  • Bend your torso towards the right.
  • Reach your left arm backwards as you twist your torso towards the left.
  • Aim to feel a stretch in the LEFT side of the abdominal region.
  • Hold for 30 seconds

c) External Obliques (Back)

(For Lumbar+ Lower Thoracic spine.)

External oblique stretch


  • Lie down on your back with your arms spread out on the floor.
  • Cross the left leg across the body
  • Aim to feel a stretch in the LEFT side of the lower back.
  • Hold for 30 seconds.

4. Joint mobilization

If the joints in the spine are stiff, it can be more difficult to fix the rotation in the spine.

Here are some exercises to help loosen up the joints.

a) Upper Back Stretch

upper erector spinae stretch in sitting


  • Sit down on a chair.
  • Nod your chin down towards the upper chest.
  • Interlock your fingers behind the back of your head.
  • Whilst keep in the chin in the nodded position, gently pull your head downwards.
  • Allow the upper back to bend forwards as much as possible.
  • Aim to feel a stretch in your upper back area.
  • Take a deep breath in to increase the stretch sensation.
  • Hold for 30 seconds.

b) Lower Back Stretch

lower erector spinae stretch in sitting


  • Sit on the edge of a chair.
  • Have your knees facing outwards.
  • Fold your torso between your legs.
  • Make sure that you torso is completely relaxed in this position.
    • “Dangle” your torso.
  • Aim to feel a stretch in the lower back.
  • Hold for 30 seconds.

c) Rib Cage Stretch

rib cage stretch


  • Sit on your side whilst leaning on your elbow or hand.
  • Bow your torso towards the floor.
  • Aim to feel a stretch at the side of your torso.
  • To increase the stretch, take deep breaths into the area of stretch.
  • Hold for 30 seconds.
  • Repeat on the other side.

d) Rotation

spinal rotation exercises


  • Sit down on a chair.
  • Place your hand on the outer side of the opposite knee
  • With the other hand, grab onto the back of the chair.
  • Rotate your spine. (Look behind you.)
  • Use your hands to help push you further into range.
  • Oscillate in this position for 30 repetitions.
  • Repeat on the other side.

e) Spinal Segmentation

Spinal Segmentation


  • Stand up right.
  • Wrap your arms around an exercise ball as much as you can.
    • Try to get your fingers tips to touch.
  • Starting from the neck: Proceed to SLOWLY round your spine down one vertebra at a time all the way to the pelvis.
    • Think about: “Creating a wave in your spine”
  • From here, reverse your movements back to the beginning.
  • Remember to go slow!
  • Repeat 20 times.

If you would like more exercises to help get your spine moving,

Check out this blog post: 17 Thoracic spine exercises.

5. Strengthening exercises 

Aim to move at the levels where the spinal rotation is originating from (i.e. Upper vs Middle vs Lower torso).

a) Wall Twists

(For Middle to Upper Thoracic rotation.)

Strengthening exercise for twisted spine


  • Assume a wall plank position.
  • Keep your pelvis and belly button facing forwards at all times.
  • Twist your upper torso towards the left.
  • Repeat 30 times.
  • (Keep in mind – There shouldn’t be too much movements with this exercise.)

b) Rotation

(For Middle to Lower Thoracic rotation)


  • Assume the 4 point kneel position.
  • Do not move the pelvis.
  • Using your left hand, reach over and behind you.
  • Aim to rotate in the area where your rotation is originating from.
  • Aim to feel the muscles in the left side of your back.
  • Repeat 20 times.

c) Rotation (4 pt. kneel) 

(For Middle to Lower Thoracic rotation)


  • Assume the 4 point kneel position.
  • Do not move the pelvis.
  • Using your right hand, reach under and towards the left.
  • Aim to rotate in the area where your rotation is originating from.
  • Aim to feel the muscles in the right side of abdominal region.
  • Repeat 20 times.

d) Seated Rotation

strengthening exercises for a twisted spine


  • Sit up right on a chair.
  • Keep your pelvis level:
    • Maintain equal weight distribution between each hip.
    • The knees should be level.
  • Cross your hands over your stomach.
  • Proceed to rotate your torso towards the LEFT.
    • Do not initiate this movement with your left shoulder blade.
    • (Do not let the hands/arm slide over your belly.)
  • Aim to rotate in the area where your rotation is originating from.
  • Hold for 5 seconds.
  • Repeat 20 times.
  • Perform 3 sets

e) Seated Rotation (With Resistance)

seated rotation


  • Sit up right on a chair.
  • Keep your pelvis level:
    • Maintain equal weight distribution between each side.
    • The knees should be level.
  • Using both hands, hold onto a thick resistance band that is anchored to your right side. (see above)
  • Proceed to rotate your torso towards the LEFT.
    • Do not initiate this movement with your arms.
    • Your arms should stay in line with the center of your body at all times.
  • Aim to rotate in the area where your rotation is originating from.
  • Hold for 5 seconds.
  • Repeat 20 times.
  • Perform 3 sets

f) Pallov Press Hold



  • Sit up right on a chair.
  • Keep your pelvis level.
    • Keep equal weight distribution between each side.
    • The knees should be level.
  • Using both hands, hold onto a thick resistance band that is anchored towards your right side. (See above)
  • Center your torso:
    • Belly button facing forwards
    • Rib cage equal on both sides
    • Sternal ends of collar bone equal
  • Extend your arms directly in front of you.
  • Do not let the resistance band rotate you to the right side.
  • Hold for 30 seconds.
  • Perform 3 sets.
  • Progression: Increase the resistance.

6. Posture Reset

The goal of this exercise is to have the left and right side of your back EQUALLY in contact with the ground.

posture reset exercise


  • Lie down on the floor.
  • Support your legs in the 90/90 position.
  • If required – place a thin pillow under your head.
  • Rest your arms in the “Y” position. (See above)
  • Aim to have your ENTIRE back completely FLAT on the floor.
  • Relax in this position for 15-20 minutes.

7. Avoid bad habits

There is absolutely no point in performing all of these exercises if you continue to place your body in the position which has lead to your twisted spine in the first place!

Here are some suggestions:

a) Workstation Set Up

Place your computer screen and keyboard directly in front of you.

Avoid twisting your body to look at a screen.

b) Sleeping Position

I generally encourage people to sleep on their back.

The reason being – it promotes the most symmetry of the body.

c) Sports

If you are involved with a sport which requires you to mostly rotate to one side (e.g. Tennis, Rowing etc.), it is a good idea to balance out the other side with the recommended exercises on this blog post!

d) Driving

Be aware that reaching out to hold onto the steering wheel with one hand as this can lead to a twisted spine.

8. Maintain neutral spine

Pay more attention to the position of your torso.

Here is a quick way to check if your torso is in a neutral position:

Check points:

  • Belly button facing forwards.
  • Front of rib cage equal.
  • Shoulders level

Note: I don’t want you to think about the position of your spine ALL of the time.

(This is an easy way to get overwhelmed!)

… Just be more aware of when you could make a small adjustment to your posture.

Keep in mind – the exercises will help keep your spine in a more centered position naturally over time.

9. Side Bending Of Spine


Along side having a twisted spine, it is common to have side bends in your spine as well.

If you also have side bends in your spine, please check out the following blog post:

Check out this post: Scoliosis Exercises

10. counter-rotation

With a twisted spine – it is common for counter-rotation to occur at certain parts of the body.

This is the body’s automatic attempt to: de-rotate the spine to keep the head in a more centered position.

The areas that compensate for the rotation in the spine are generally where people will experience their pain.

Main areas of Counter-Rotation:

a) Neck

neck compensation

The neck can attempt to compensate for a twisted spine.

For Example:

For a spine that is twisted towards the RIGHT:
The muscles that rotate the neck to the LEFT will be recruited to keep the head more level.

As a result – pain can develop in the following muscles:

Left Side:

  • Semispinalis
  • Posterior Scalene
  • Levator Scapula
  • Sub-Occipital

Right Side:

  • Sternocleidomastoid
  • Upper trapezius
  • Anterior Scalene

b) Shoulder Blade

shoulder blade compensation

The shoulder blade can attempt to compensate for the twisted spine.

For Example:

For a twisted spine towards the RIGHT:
The muscles that control the LEFT shoulder will be recruited to retract the shoulder blade backwards.

As a result – pain can develop in the:

c) Spinal Segment Above The Totation

counter rotation of spine

This is where a particular section of the spine has attempted to partially/fully/over counter-rotate the twist in the spine.

For Example:

For a twisted spine towards the RIGHT:
The muscles on the LEFT side of the back will be recruited to counter-rotate the section above where the twist occurs.

As a result – pain can develop in the muscles that rotate the torso towards the left:

Left Side:

  • Erector Spinae
  • Latissimus Dorsi

Right Side:

  • External Obliques

What does this means for you?

If your symptoms predominantly occur on one side of the body, addressing your twisted spine may help completely eliminate your symptoms!


A Twisted Spine is where the spine is rotated towards one side.

It is also common to see counter-rotations occurring within the spine.

This posture may lead to issues such as one shoulder being more forwards than the other, symptoms on one side of the body and asymmetrical strength/development of muscles.

Follow the steps mentioned in this blog post to help fix a Twisted Spine.

What to do next

1. Any questions?… (Leave me a comment down below.)

2. Come join me on the Facebook page. Let’s keep in touch!

3. Start doing the exercises!

Disclaimer: The content presented on this blog post is not intended to be used as a substitute for professional advice, diagnosis or treatment. It exists for informational purpose only. Use of the content is at your sole risk. Seek guidance from a health care professional before starting any exercise. For more information: Medical Disclaimer.

179 thoughts on “How To Fix A Twisted Spine”

  1. Hi Mark,

    Is it usual for the side the spine is rotating towards to have a noticeably tighter thoracic region? In other words, most of these tests would imply my spine is rotating to the right although my thoracic mobility on the right side of my torso ( e.g. the upward portion of quadruped thoracic extensions on the right brings more difficulty)

    My dominant hand is my right so I’d always assumed that it would be the right side of my torso (aka a left spinal rotation if I understand correctly?) would be the rotated side? I also have a significantly harder time activating my right pectoral muscle than the left, despite the right arm right arm being significantly stronger on unilateral exercises than the left (along with a right pelvic rotation and flared ribs on the left, and some sort of hip hike I can’t determine the direction on – my right leg is certainly stronger, though on unilateral exercises e.g. pistol squats I often outperform the right leg although it feel as if my whole body shifts to the left in the process..I don’t expect you to go line by line with me on all those though hah unless you’re feeling generous)

    Anyways, awesome website really appreciate your posts

    All the best,

    • Hey Andrew,

      Thanks for your questions.

      1. You can still have restrictions in thoracic rotation towards the same side your spine is rotated towards. Since your spine is already in right rotation, the remaining amount of torso right rotation will be reached sooner.

      2. Your torso can be rotated net to the left or right despite your hand dominance. It just depends on how your body has compensated.

      3. If you have difficulty activating the chest on one side, this may suggest your rib cage is rotated. This goes hand in hand with a twisted spine. By neutralizing the position of the rib cage (and thus flared ribs), you place the chest muscles in a more symmetrical position to activate.

      4. In terms of a shift towards the left during pistol squats, the first thing I would look at is your ankle mobility. (See post: Ankle Dorsiflexion). Limitations in ankle mobility during a pistol squat may cause the shift.

      Another thing to check is the amount of internal rotation in the right hip. (See post: Hip Internal Rotation.) Limitations of internal rotation in the right hip may cause a shift towards the left.


  2. Hello Mark,

    Thank you so much for this post. Hope you can answer this question. One of the pointers you added is that a rotated pelvis can influence the rotation of the spine.

    When i checked out the rotated pelvis post, you mentioned that a twisted spine could also be an indicator of a rotated pelvis.

    As such, is it fair to say that the twisted/rotated spine can also cause the pelvis to rotate and that fixing the spine rotation might fix the pelvis rotation as well?

    • Hi Simone,

      Yes – The torso can certainly affect the position of the pelvis. This means that if you address the torso rotation, this can automatically help place the pelvis in a less rotated position.


      • Thank you for your reply!

        In a scenario where both are twisted/rotated to the right, do you recommend working on the pelvis first or spine?

  3. Hello Mark,

    Most of the pain/tension I experience is focused on the right side of My body.

    Right side:
    Tight psoas
    Internally rotated hip
    Knee valgus
    Sore Peroneals
    Tense rhomboids
    very tight Suboccipital

    While a rib flare (Psoas?) is rotating My ribs towards the left. Which side should I address for this article?
    Please clarify which side I should strengthen and which I should release? Any other suggestions are greatly appreciated!

    Thank you,

    • Hi Robert,

      Symptoms mainly on one side of the body can be related to a twist in the spine.

      Do you know if your pelvis is rotated as well? You might need to start from the pelvis and work your way up to the spine.

      See post: Rotated Pelvis.

      Also – which side is your rib flare on?


  4. Hi Mark! First of all thanks for this comprehensive guide, much appreciated. I was wondering, what would you consider as doing too much for correction? I have a rotation to the left, situated quite high around T1-5 I think. I can physically push on the spinous processes while rotating to mobilize and can even use tools to put pressure. It is very relieving but later on my spine gets a little sensitive. Is a little discomfort ok and do you encourage using physical pressure to mobilize or can this work counter-productively?

    • Hello Jort,

      It is quite common to get a bit of sensitivity after pushing into the spinous process. Just go gentle to begin with and progressively increase pressure over time.


  5. Hey mark , I’ve been following your posts and really trying to learn and apply your exercises and stretches but I’m getting some conflicting information. I believe my pelvis is twisted to the left as all visible ques indicate so, but my left foot(high hip)is supinated in standing and right foot(hip drop) is severely pronated. My torso is also rotating to the right. So is there counter rotation going on in my lumbar region that’s hard to notice because my pelvic and thoracic rotation ? Or could it be my pelvis actually oriented to the left but pushed to the right and forward because of muscle tightness and my torso is counter rotating appropriately? I’ve made tremendous strength and mobility gains but my postures getting worse(sway back to a flat back), manifesting as pain in my neck as it’s relatively the weakest part. For context on both sides I can slow and controlled pistol squat, one arm push up, plank for over a minute 30 and do pull-ups and hangs easier than getting up. I’m sorry if this message seems long, I’m just getting defeated with no postural progress, thank you in advance Mark!

    • Hey Justin,

      With a left rotated pelvis, this left foot would naturally supinate and the right foot pronate. If this is the case – addressing the pelvis should help level both feet.

      To test this , just rotate your pelvis to the right and see what happens to the feet.

      Having said that – you can also have a right rotated pelvis RELATIVE to the hips (even though it looks like it is pointing towards the left) with a left supinated foot and right pronated foot. This would mean that the pelvis orientation is largely dictated by the foot position. In this case – you might be better off addressing the feet first.

      To test this – try to create an arch on the right side and flatten the left foot, and see what happens to the pelvis.

      Once you figure out the pelvis and the feet, have a look at what happens to your torso. From here, you can determine if there is a counter rotation.


    • Hi Sergey,

      You can tension your hips to locked them in place (but keep the spine somewhat relaxed). The main goal of this exercise is to move at the spine only.


  6. Hi Mark I was about a few years ago I got injured in the gym. And the right and left sides of my body are no longer the same I gave up sports altogether. And I became depressed, I stay at home all day. Thank you for helping me Is there a way I can send you a picture of my problem and you can guide me? Sorry, I don’t speak English and I use Google Translate for help I really thank you

  7. In reply to your questions and comments thankyou:

    I believe you are right- upon visiting a Physio here in Australia who is American and also trained in America I finally got a diagnosis based on exactly what you are saying- that I have instability, that I believe relates to the whole body (the exercises given targetted the whole body) and started very very gently. I’ve had some relief now for quite awhile since, there was a feeling like that it still felt tentative though but was able to at least get through daily life again! Just recently, a small amount of exercise (non clinical Pilates based) has triggered another episode- is it just the case that I will need to avoid any form of rigorous exercise Iike running etc? (Was just a set of star jumps, knee raises- those kind of things :() and I believe I have a new awareness of what my body seems to be doing in these episodes- in forcing myself to try and relax into what’s happening no matter how uncomfortable, the upper torso in particular falls to one side- from some research I’ve seen it looks like it could be called a ‘lateral shift’ or ‘antalgic lean’ , and it’s usually to the right side, and when I try to correct it by going the other way, then the lean happens on the other side ( same while trying to walk- I have pictures of this too), alternating lateral shifting where I can’t find the centre.

    I will definitely be going back and starting again with the gentle strengthening, but in your opinion I was curious to know that if alternating lateral shifts are happening is there anything else potentially going on other than general instability? Is it just the case I will need to avoid any strenuous exercises so it is not triggered again?

    I think as you say, pelvic rotation must be a part of it somehow! It often feels like the right side of the pelvis feels a lot more ‘forward’ than the other- the same side Imduring episodes I feel the upper body leaning towards (and like it’s rotating around too), this is the side I also believe the inward rotating foot is..

    when I try to shift to the left stance it feels like the pelvis on that side is further back- therefore rotating left? Would this make sense? Pelvis rotating left then body falling and rotating to the right- this is the most common- but then when trying to straiten up and it falls to the other side then I think the inverse may be happening:- I think the most common thing though is the pelvis rotating left and body falling and rotating to the right. Even as I’m sitting now and look down- I see my centre falling over the right side and leg and the rest is facing to the left.

    3. From side profile yes it will either look like flat back (upper and or lower), or in the past it’s also looked like sway back, or different placement of curves on each different sides- I think the standing straight with a lot of effort and losing the curves etc comes from trying to stand up centred and straight when the body is naturally wanting to fall to one side- for whatever reason!

    4. I think the answer is something in what you say here!! A pelvic rotation with a compensation

    5. ‘if your pelvis is twisted towards the right, your lower back spine will usually extend on the left side to prevent the torso from falling to the right.’ I think this could be the answer? Is it possible the body is unable to prevent the torso falling mechanism from happening with a twisted pelvis for whatever reason?

    6. The fibromyalgia got diagnosed through a rheumatologist.

    7. I think trying to figure out the main direction is the trick- is it possible it could be rotating predominately one side but trying to correct it will rotate to the other?when doing anything that tries to change the pelvis rotation I’ve had quite afew ahuh moments oh wow this is how the pelvis should feel it can support itself withoutout any effort or tension!! But then it seems not to stay that way after maybe 20-30 seconds of walking it will either rotate again or I’m not even sure but I lose that pelvic anchoring feeling again :( maybe repeating and committing to the untwisting ones above more regularly could make it stick? there’s a small part of me slightly hesitant that I could be doing it in the wrong direction if it tends to rotate both ways but perhaps is should try to go ahead with more confidence and see if I can get that feeling to stick? Sometimes though the positioning of the shoulders affects this anchored feeling too- but rather trying to think of everything at once it’s probably best to start from the bottom up?

    Thanks so much again Mark!

    Kind regards, Jacqui

    • Hi Jacqui,

      You can perform some simple tests to see if you are hypermobilie/unstable/have increased laxity.

      They include:
      – Thumb can touch the wrist
      – Can bend fingers backwards past 90 degrees
      – Hyper extension of knee
      – Hyper extension of elbow
      – Able to touch ground from standing position with legs straight.

      Generally speaking – you’ll need to avoid end range joint positions and movements/exercises that challenge the stability way above your capability until you increase strength/control of your body. (This sounds like running, jumping, hopping in your situation.). Constant changes in resting posture/movement is common in people with hypermobility, but I usually find that there is usually one side that is more preferred.

      In cases of instability where the body can fall into either side, I would recommend addressing the foot and work the way up from here. In some cases, addressing the lower body may actually improve the upper body automatically.

      In terms of the exercises, there can be instances where you might “overshoot the correction” and end up in the total opposite position. If this is the case with you, you might be better off performing exercises that keep you in neutral. For example: Lie down on your back with knees bent and foot on floor. Keep pelvis centered as you slowly lower one knee to the side.

      “Is it possible the body is unable to prevent the torso falling mechanism from happening with a twisted pelvis for whatever reason?”
      The body will automatically try to maintain up right against gravity. If this mechanism is absent, there could be an underlying neurological condition preventing the body to do so.


  8. Hey Mark,
    I’ve been doing your exercises for a while now and am feeling a lot more mobile then when I initially started. However, over the last couple of months I think I plateaued my progress and can’t seen to mobilize my spine anymore.

    Currently, my thoracic is rotated clockwise. When I push my rightshoulder forward it feels like my spine is restricted from rotating from the mid thoracic area and I doesn’t seem like it’s coming from any musculature restrictions, just the spine. My left shoulder is elevated and my neck compensates by going forward and to the slightly rotating left. My neck feels a little restricted from moving but when I extend my right hand forward and try to derotate my spine it can move freely again. All the rotational exercises helped until a certain point, though now not sure what to do next. Is surgery on the table?

    • Hey Neil,

      Based on what you have told me, I don’t think surgery would be the way to go.

      If the tightness in the mid thoracic region is limiting your torso movement, it’s likely that you’ll need to specifically address this region.

      Do you happen to have a flat segment in the thoracic spine? See post: Flat Thoracic Spine. This could be limiting your movement.

      If this is the case, you’ll need to try to expand this area with the stretches and breathing techniques mentioned in the above link.


      • Yes, I think it’s a combination of flat back and a rotated spine that makes it tricky to deal with. It feels like my thoracic needs to derotate counterclockwise first and then round out pushing backwards to come back to a natural position. I’ve been doing flat back correction exercises and twisted spine exercises to no avail. Maybe I need to decompress the spine? Or find an exercise that combines the two? Will bar hangs help or do more harm then good?

  9. Hi Mark,

    I have in the upper chest right side rotation which is bad for fitness training because I press for example wheight with my delta muscle instead of my chest. I realize when I stretch my latissimus dorsi my chest turns to the left side but to keep line of site I turn back to the right side. Do u have any tips how to stop this or does it take time for my body to adapt?
    Greetings David

  10. Hi Mark,
    Is there any way to figure out if what I’m dealing with is a twisted thoracic spine as you describe here, or scoliosis (specifically structural scoliosis)? Also, are there cases where a twisted spine is structural and cannot be fixed with PT?

  11. Hi Mark,
    In the last years i am suffering from a problem that caused my life to stop
    My body is in a position where it is rotated,
    When i sit the muscles on one side of the body, below the ribcage are tight on the right and relaxed on the left, the upper body is not aligned
    Meaning the ribcage, shoulders are not as the same line as the pelvic, they are positioned different, showing the rotation
    I try to place my body in a position where it is aligned and symmetric and do not succeed..
    The whole body feels like it is rotated heavily to the right and back
    Did you handled such cases?
    Does it scoliosis? ( I did xrays, but the line is straight, but as mentioned the body is twisted and pulls toward one side , the right, so i am not certain)
    What should i do in order to align the body and make both sides to be symmetric and relaxed?

    • Hey Tal,

      If you are definitely being pulled towards the right back region, check for over activity of the latissimus dorsi muscle there. You may be habitually activating this muscles more so on the one side which can results in a tilt/rotation of the torso. Here are some stretches for that.

      If xrays are clear, it is not likely that you have a significant amount of scoliosis.


  12. Hi mark
    I feel that my whole right side of the body is twisted to the right and back
    My right foot is rotated outwards than the other, and in order to make it parallel i need to position all my body in some position which is very uncomfortable and twisted to the other side,
    But the bottom line is that all of my right side is twisted to the right
    My foot are not paralel, pelvis, shoulders
    Does it logic make sense?
    What exactly should i do?
    There is not one part in my body that is aligned, neutral in the right side, the left side feels ok and comfortable

  13. Hi Mark
    If one arm is touching the body while the other doesnt
    While standing with both arms in neutral position faling down
    What does it mean regarding the body, and what should be done?

  14. Hi Mark
    Is there a connection between the shoulders, ribcage, pelvis, feet position?
    In case of torso twist isnt there a twist in the abdominal muscles? Isnt the feet also change its position?
    I have shoulders not aligned, one is close to ribcage than the other, i have abdominal muscles twisted in one side, feet are not parallel, pelvis rotated causing one leg to be “longer”
    I can send you clip in gym from several years ago showing one hand close to the body and “longer”
    What do you recommend me to do?

    • Hi Orian,

      1. Yes, each part of the body can influence other parts of the body. For eg: if your foot pronates (rolls inwards), the knee will also collapse inwards, which then can lead to the hip rolling inwards which can lead to the pelvis twisting towards one side.

      2. Yes – there may be twisting in the lumbar spine region (inclusive of the abdominal region). This usually involves the external and internal oblique muscles.

      3. If you have one arm longer than the other whilst standing, this may suggest you have some side bending (lateral flexion) occurring in the spine. See post: Scoliosis Exercises.


  15. Hi Mark,
    Is it possible that one hand will be longer than the other due to ribcage or shoulder position?
    Is there a connection between ribcage/shoulder position to pelvis position? If one is rotated so will be the other?

    • Hey Ron,

      1. Yes, definitely. This would be referred to as a functional short/long arm. (The actual length of the arm bones in most people are generally very similar.)

      2. Yes. Generally speaking – if the pelvis rotates towards one side, some part of the torso will try to counter-rotate the pelvis rotation in order to keep the body straight.

      Hope this helps.


  16. Hi Mark,

    You repeatedly say make sure your spine is in neutral b4 doing these exercises. How do I go about getting it neutral if it isn’t?? My right pelvis is rotating to the left, more anterior. My left shoulder is rotating to right. My spine is twisted so what do I need to do to make it neutral b4 I perform these exercises? Sorry, I’m just not getting it. Thank you, Lil

    • Hi Lil,

      Which exercises mentioned on this blog post are you trying to keep your spine neutral? Most exercises on this blog post are actually designed for your spine not be neutral as you are trying to address the twist in the spine.

      Sounds like you have a left rotated pelvis with a counter rotated torso going towards the right. I think persist with the exercises mentioned on this blog post for a right rotated torso.

      It’s not likely you can achieve neutral spine until you give the exercise a try.

      All the best!


      • Mark, thank you so much!! I’ve had this issue for about three years now. I’ve been to chiropractors and physical therapist and they couldn’t help me. I have the same condition as Lil. Pelvis rotate to the left and torso rotated to the right. I did this exercises and I feel better. When you said to the right , I did them on my left. I’ll keep doing them and hopefully it gets resolved. Thank you so much!!!!

  17. Love this article. I feel this is exactly what I was experiencing with horrible posture and years of roofing. 38 right now… beginning to understand and tackle the problem. Another sport helping me “discover” these muscles has been gold. Just started this year and practicing my swing…. But I find learning a golf swing is helping to identify what muscles contracting too much and which are weak. Thank you again for the guidance and workouts!

  18. Hi Mark,
    Can you advise with my case?
    My upper body and lower body are not aligned, they do not point to the same direction
    My right side is behind of left side, the back of the pelvic, the back
    The shoulder in both sides are not placed at the same position with ribcage, meaning in the right side the hand is closed to the ribcage while the left side the hand do not touch the ribcage
    It is like screw
    The right foot is rotated to the right while the left is straight
    The whole body is rotated to the right, the muscels actually pulled the body to the right and back
    Whole the body is not symmetric and aligned equally
    I hope i explained the situation thouroghly
    I sent you pics, and link to youtube vids
    Did you encounter such cases?
    What needs to be done here in order to solve it?

  19. Hi Mark,
    Is there an option to make a zoom session with you so you can diagnose and support?
    There os a need to see online and understand what is happening in the body
    And to advise what needs to be do here in order to solve the problem

    • Hey Ben,

      Unfortunately – I do not have enough time to offer consults at present. (Plus – I find that it is very difficult to assess someone accurately through a webcam.)


  20. Hi Mark,
    Continuing our conversation, my feet does not parallel, but in order to stand comfortably my right feet needs to be rotating to the right quite a lot, my shoulders/ribcage is not parallel as well
    As mentioned my whole body tends to be rotating to the right and back
    It all comes from the pelvic/ribcage/shoulders
    Sounds reasonable?

    • Hey Ben,

      Looks like you have an extended posture (anterior pelvic tilt, arched lower back /hyperlordosis, torso tilting backwards, belly distension.

      There is also a degree of bowing in your lower limbs with the right foot pointing outwards with big toe deviation (bunion). It seems like your mid foot is quite stiff in a higher arched position.

      You tend to be more unstable on your right side as you attempt a single leg balance. Your torso appears to tilt towards the right side.

      Are you experiencing any symptoms?


      • Off course
        All f my life is ruined
        I am not able to walk naturally,sit, and lie in bed on my back while my two feet is straight
        I lie only on the side
        I walk diagonally , my full body is twisted, my back/shoulders/ribcage is not on the same line as my pelvic
        In bed or in any other position
        It is rotated, i am not able to walk straight forward while my full bodyi is postioned forward, but my foot is placed rotated, and my pelvic as well, i fel like a screw,that my body is twisted from left top to my bottom right
        Standing n my two legs doesnot feel like simmetry but feeling that due to pelvic rotation i tend to stand more on one leg
        I was measured by 2 cm diff between one leg to the other while measuring it while lieing n bed and measuring from belly button to the bone inward of the ankle on both is functional leg length discrepancy that shows that the pelvic is rotated
        Anyway i cannotdo anything except lie in bed on the side due to the rotation in whole of my body
        If i need to lie in bed while my back is near to the surface,the the lower part can be straight but twisted to the sides, otherwise is very very uncomfortable (not pain) but muscles inside placing the body in twisted positions so it will feel comfortable
        Hopefully i explained as much as possible to emphasize my feeling
        My current position is unbearable really
        If you need more pics vids let me know
        I have vids on youtube from where it all started in gym several years ago, then the rotation wasin the begining,i felt something not well so i filmed it

  21. Hi Mark,
    All my body is twisted
    The lower body is not aligned with my upper body
    It affect every position my body is
    The only position that i am comfortable is when lying on the side
    Or lying on the back while the legs are on the side either to the right or left so the body is not straight, but the back is on the mat but the legs are bent and lying on the sides, hope i got myself clear
    It is unbearable to walk or sit, cause its all twisted
    Did you had a case like that?
    What needs to be done in order so the upper and lower body will be in the same position and it will be comfortable?
    I can send a pic while lying so it can ne clear if needed
    It all started several years ago when i did cardio in eliptic machine and saw that the legs are straight but my upper body is leaning not straight but to the left both hands was grasping the handles on the left and the lower body was staright
    Am craving for help, i am all twisted and its not comfortable in any position

  22. Hi mark,
    In the last years i feel rotation in my body, i took pics and it is eviden there
    Can i send you the pics that show part of the problem and you can advise?

  23. Hi Mark,
    I have a problem where the ribcage is rotated to the right, i can see my shirt s twisted when iput shirt, as well as he pelvic is rotated, i was told by MD that i have functional leg length discrepancy
    So all my body is twisted the upper body and my lower body
    I walk not straight , lying in bed is in awkward position since the body is like all twisted and all positios re very uncmofortable
    It affects eery postion i am in
    Did you ecounter such cases? What can be done?

    • Hey Posture Guy,

      It can be either.

      If it short and tight, the torso would be rotated towards the right relative to the pelvis.

      If it is long and weak, this lat would likely be compensating for a right rotation of the torso.


  24. Hi, i am reffering to you after saw your post regarding posture, i am suffering for four years or so from a problem , i have been with many doctors and PT ,which were not able to advise, see my problem, it started from my shoulders were not on same line from the side, and continued to my pelvis and legs are not parallel and on the same line, i feel really twisted like screwdriver like loop, from left to right , my problem was more and more worsend till i am not able to walk neutrally but i ealk diagonally, i cannot sit since my body is pulled to the right side , my whole body is twisted to the right, the shoulder , obliques, pelvis and legs are rotated to the right side, so i cannot sit naturally, the same goes for lieing in bed, i lie on my back in a twisted position where one leg is on the side, otherwise i feel all the muscles in the front side below the ribcage pulled to the right ,i feel like the whole body is twisted from top left to bottom right, the muscles pulls the body in aggresive mode, i am in my bed all day long since i cannot ealk naturrally and feels twisted all over, i made some pics that shows some issues, i was told that i have functional leg length discrepancy that my right leg is longer in 2 cm than the left, once again functional and not physical, this is due to pelvis rotation

    • Hey Roy,

      It’s hard to say what exactly is happening but it sounds like that some muscles (I’m thinking Iliocostalis, latissimuss dorsi, posterior internal oblique) might be pulling your torso towards the right side. It might be an idea to start stretching these muscles to see if that has any effect on the torso orientation.

      Try these stretches on the RIGHT side: Erector Spinae stretches.

      You can also follow this up be engaging/strengthening the same muscles on the LEFT side. You can do this by twisting your torso to the left and down.

      If your walking is also being affected, I would also think you’d need to address something in the pelvis. You mentioned you have a rotated pelvis – Have you tried addressing the pelvis rotation yet?

      If not, here is a blog post for that: Exercises for Rotated Pelvis.

      Other than that, try to keep active as much as you can even if it means walking a couple minutes at regular intervals throughout the day. The last thing you want is deconditioning of your body.


      • Thanks for answering
        My body is like a scree, rotated from top left to bottom right, the ribcage, pelvic, hip
        My shoulders are not going out from the same point in the ribcage,one arm is closer to the ribcage and i can feel the ribcage close to the arm, while the other is far from the ribcage, this is due to the ribcage rotation, the whole body is twisted, it affects every position my body is located, walking is terrible, sitting offcourse, lying on the back is so uncomfortable since the right back and pelvic is xlose to the floor while the left not, i feel that i almost “fall” to the right. Is it something that you encounter or heard? Cause i have been in phisio, chiro, etc and they dont know/see what am i talking about, and i honestly feel that i am the only person in the world who have such kind of a problem.please advise, thanks

  25. Hey Mark , hope you are having an excellent and beautiful day, just a question, so if the head is rotated left will the left sub-occipital be short and tight and also the right upper trap short and tight , if so how to fix this?

    • Hello,

      I am having an excellent day as I just got back from the gym! Hope that you are also having a great day.

      If the head is rotated left relative to the torso, the left sub-occipital, left levator scapulae, left erector spinae, right trapezius (superior fibers) and right Sternocleidomastoid will be in a shortened position. If your head it chronically rotated to the left, this can make all of these muscles tight.

      To address this issue:
      1. Make sure that you are not habitually placing yourself in an environment that encourages this left rotation. (eg. work station – looking at a computer screen that is positioned towards the left)
      2. Stretch and release the muscles mentioned
      3. Strengthen the muscles that rotate the head towards the right.
      4. Check to see if you have vision issues. (sometimes a “good eye” will be favored which results in the head being rotated)


  26. Hello, I have a lot of pain in the neck area on the left side, the shoulder area on the right side, and the back area on the left side. I have three curves. I am 33 years old and my scoliosis is progressing. My right shoulder has been severely depressed for only about six months. I feel that the exercises that my physiotherapist gave me were wrong. Please guide me

    • Hi Yalda,

      Have you checked the habitual position of your pelvis? If the pelvis is rotated, the spine will compensate by counter rotating which may be the reason your experiencing symptoms in those specific areas mentioned.

      See post: Rotated Pelvis.

      This might be a good place to start.


  27. Hi Mark Wong how are you? I am in desperate need of help, i hurt my shoulder while wrestling and my left shoulder dislocated backwards towards the spine in a starfish position while lying on my belly
    Would you know what the issue be comig from?

    I have messaged u on Instagram and Facebook recently with photos showing how it effected my posture

    Let me know cheers thank you.

    • Hello Robert,

      Do you mean your arm was pulled in a backwards direction and then the shoulder dislocated? This sounds like an anterior dislocation of the humeral head.

      Have you had any scans to the shoulder to rule out any structural damage to the shoulder? You’ll also need to check for any issues to the nerves and blood flow.

      If there are nil major issues in the scan, you’ll need to address the range of motion first. A simple exercise that you can try is to support the injured arm at the wrist and using the good arm to lift the arm as high as comfortably/safely can. Make sure to keep the injured are relaxed.

      You may also need to avoid the exact same shoulder position that you were in when the shoulder dislocated as there is a chance that it can pop out again.

      In most dislocation cases, the structures that keep the shoulder in the socket will be over stretched. Progressive strengthening of the shoulder (especially rotator cuff) will be required to minimize the chance of the shoulder from popping out again.


      • Hey mark

        sorry I was not specific enough cus i sent photos on instagram but thank you for your reply
        i am not worried about my shoulder, but i think it effected my lower part of the body, i have elevated left shoulder and right depressed shoulder with that one right depressed shoulder forward,

        so you might be wondering why i am saying lower part of the body even though this sounds all upper body?

        Well I went to yoga one day and stretching my hamstrings fixed my posture by 75% and also yoga twists, so this is more about my posture than my shoulder. and stretching the lower part of my body helps unlock the upper body automatically

        I believe the shoulder dislocation effected the lower part of my body which then effects the upper part, and doing your rotated pelvic exercises has already helped very much so ill continue doing those.

        so far to fix my posture, I stretch hamstrings, do pelvis exercises, and twists

        thank you.

  28. Hello Mark, Thankyou very much for making asking a question here an option!

    Do you have any tips for if you’re struggling to figure out where and which direction the twisting is? I am ex gymnast with a history of sciatica/thoracic and cervical impingements, followed by a large number of various corrective exercises from different physios-and I have now just completely lost my centre and sense of balance- I feel so twisted that everything including standing, walking feels like a huge effort (some of the exercises included hiking up the right hip (was told I had a left hip hike), pulling up and forward the right shoulder (was told had high left shoulder from violin playing), rotating to the right, pulling left shoulder back and down- my head and neck feels like it’s not centred over the body and neither side feels anchored- the feeling is of being constantly twisted and having so much tension and effort to do things. I’m really struggling to figure out where the twisting is originating, because I would absolutely love to try these exercises to see if they will help..

    Is it possible to do the general body reset only if we can’t figure out the direction? I may have some clues but honestly it can feel like it changes- but frequently I get a sense of the body falling and leaning/rotating to the right, sometimes like the right hip is giving way. And then it is feeling difficult standing upright- there is no feeling of there being a ‘straight line’ up and down so things like chin tucks etc feel impossible. Each hip on each side feel very different I’d struggle to tell you what was going on- like each hip could be rotated internally or externally the wrong way is sometimes what it feels like. I sometimes get the sense that there could be a strong left side rotation in the hips, then after trying to fix them like it could be the same to the right – I’ve been struggling for such a long time- if there’s any advice at all you could give me on what could be happening and what I might be able to do, I would be so appreciative!

    Kind regards,


    • Hi Jacqui,

      Are you hypermobile by any chance? I ask this because it sounds like the default resting position of your body keeps changing. This can be seen in people with hypermobility issues.

      To assess the entire rotation in your body, is it important to see what is happening at the feet, ankle, knees, hips, pelvis and spine as each area can add a bit of rotation/counter rotation.

      As a general starting point, it might be an idea to check if the pelvis is rotating towards one side. See post: Rotated pelvis. If the pelvis is twisted towards one side habitually, then it is likely the torso will be rotating/counter rotating.

      The posture reset is a nice exercise to do if you are not sure which way your spine is twisting. But any improvements with this exercise will not likely last as you’d need to address why you are twisting in the first place.

      Feel free to send me a message on facebook and I’ll see if I can help you out there.


      • Hello Mark! Thankyou so much for your reply. Just copying this here as there was a technical issue on Facebook.) You replied to a message of mine on the posture direct page (on November 16th last year) and you very kindly mentioned I might be able to message here for some further advice. I really appreciate this and your reply very much, as the issue can be quite debilitating- I often find the not knowing what is happening/how to fix quite distressing which of course the anxiousness makes any muscle tension worse! 🙈

        You are correct that I believe my gymnastics history has made me quite hyper mobile in general everywhere- I resonated when you mentioned ‘feet ankles knees etc..’ as I think mine are all over the place, one leg I think or both at times seem like they are hyperextended- one foot looks like it pronates the other appears to supinate- I find myself trying to stand straight with a lot of effort, and when looking it the mirror while trying this it seems to lose all the curves, and often only one side (the right)will straighten- I’ll feel activate the shoulder going up and then falling around- trying to centre then often it will then fall to other side- at times I feel the lower back curve might appear suddenly on one side, on the rare occasion when a feel an arch on both sides, It feels like trying to hold jelly in place. My shoulders often feel just locked high (most likely an attempt to stabilise) and anything where I try to isolate the ‘neck and shoulder’ system as a whole no side or part seems to work together a unit (the whole sense of the counterbalancing of the shoulders is gone) like every other part they feel just on a different plane to everything else and both sides do not feel like the doing the same thing (step on left, pulls left shoulder down, step on right right shoulder goes up fall and rotate often to this part. I have been told my movement patterns are very abnormal and counter intuitive- I was asked to get a doctors clearance before starting at a recent Physio for example when being asked to bend forward my upper body would rotate to the left then the next time I tried it was the right)

        I am so at a loss and in a constant battle to stand straight and feel like I can stabilise. My upper back (and often just one side) is so rigid with effort and it feels like a permanent vice around my neck and shoulders – every time I try my attempts to become upright creates a jarring sensation in the neck- then looking in the mirror I realised I’m actually just tilting my head back onto a back with no curves. I constantly need to look in a mirror to see what’s going on because the priprioception feels so off and the body will often look so different to what I think I’m doing with it – if there id any other advice you may have I would absolutely be so grateful.. it a source of near constant anxiety (which doesn’t help I know!!) and I recently developed a pain condition (fibromyalgia). I would love just love to feel stable and secure in my body I feel like it would help so much!

        Based on your question I ‘think’ I may have figured out that the pelvis is right side rotating, but then often ‘counter’ rotating to the left.. I think 😬😬. The feeling I get when walking is often the left leg falls to the outside of the foot and the right feels more straight but foot falling inward. So could be a true left rotation, but I’m really not sure, because it could also be a counter to the upper body wanting to rotate right? If the movement pattern in this case is indeed intuitive as I think some of them aren’t.

        Phew thanks so much for reading this! But yes any advice at all you have for my situation, for regaining a functional and intuitive stability system in the body would be amazing.

        Kind regards,


      • Hello Jacqui,

        Thanks for the comment. Here are some of my thoughts.

        1. “I believe my gymnastics history has made me quite hyper mobile in general everywhere and ” It feels like trying to hold jelly in place”

        The presence of hypermobility generally means that you need to focus on strengthening and stabilizing. You will want to minimize (perhaps even avoid) strenuous stretching programs. The next question would be to determine where you lack strength/stability/control. (Keep in mind – it is possible for this to be present in the whole body). To determine this, you will need to be assessed specifically. Have the physios mentioned anything regarding this?

        2. “one foot looks like it pronates the other appears to supinate”

        This is usually as associated with a pelvis rotation. The pelvis tends to be rotated towards the ankle of more relative supination.

        (Keep in mind – this relatively more supinated foot may also pronate/roll inwards during walking)

        3. “I find myself trying to stand straight with a lot of effort, and when looking it the mirror while trying this it seems to lose all the curves”
        Just to clarify – Does this mean that your spine looks too flat from the side profile? (ie. loss of thoracic kyphosis lumbar lordosis)

        4.” at times I feel the lower back curve might appear suddenly on one side”

        I suspect this may be in response to a rotation in the pelvis. For example – if your pelvis is twisted towards the right, your lower back spine will usually extend on the left side to prevent the torso from falling to the right.

        5. “both sides do not feel like the doing the same thing”

        This is sounding like there is definitely a degree of rotation/tilting in the spine. This can cause uneven shoulders and uneven head position.

        6. ” I recently developed a pain condition (fibromyalgia)”
        Just curious – how was this diagnosed?

        7. “Based on your question I ‘think’ I may have figured out that the pelvis is right side rotating,”
        Have you tried some of the pelvis exercises to help address this to see if it helps the torso?


  29. Dear Mark,

    I’m in the depths of despair so I hope you read this :)

    I’ve just coke across your blog and I just want to clarify a few things:

    For a year now I’ve had chronic pain along the top of my left iliac crest (scans show no issues).

    The pain now goes up the left side of my ribs on the side of my body and towards mid back. My lower left rib and other above are very sore above.

    My top left rib cage does appear to be more forward.

    I also have a left hip hike.

    It literally feels like my ribs want to tear through my skin.

    My back and pelvis go completely stiff after sitting too and left side of my body is tighter then my right with some left thigh pain also above the knee.

    I’m stuck. And I wish you were in the UK as everyone here hasn’t helped. It’s been a year and my well being is non existent. I cry pretty much everyday now as I just don’t know how to fix it.

    Can you recommend how I can get my torso and or pelvis back to neutral rather than what I think is a right rotation?

    I’ve checked out your blog but don’t know which ones to do specifically and if so, do I do the exercises on the left where the pain is or the right?

    Bless you. You’re my only hope at the moment as no one here seems to know what they’re talking about


  30. Hello Mark,

    thank you for your help, so many doctors already disappointed me. I have back pain (and thus a rotated pelvis/spine) for over 10 years now.

    I have a question, though. First I started off with your rotated pelvis article, because I noticed my thighs were uneven. I got it fixed pretty easily, but my problems were still there. By chance I saw this article linked in your other article. My problem is, my bellybutton is rotated to the left (main source of pain is right side over my butt), while my chest and shoulders are rotated to the right. No part is in center.
    I tried the seated rotation with resistance to fix the rotation in my belly button, but by doing so I only made the rotation in chest/shoulders worse. I cannot solely rotate my lumbar spine to the right, while keeping my thoracic spine neutral. Is there a trick to achieve this? Is there something else I could do?

    • Hi there Kai,

      If you improved the pelvis rotation and there were no improvement in your symptoms, then it’s likely that addressing the pelvis might not be the most optimal area to start.

      With your belly button facing towards the left (and assuming you don’t have a history of trauma (eg. surgery) to the abdominal region which can skew the position of the belly button), it sounds like the pelvis is orientated towards the left? It then sounds like your spine has counter twisted towards the right side.

      The next question is, which level is your counter rotation occurring in the spine as this would likely help you target your exercises at that specific level.

      Have you had any scans ?


  31. Hi Mark,
    Thanks for all the detailed blogs. I did the exercises and stretching from the twisted pelvis and twisted spine blog and felt immediately better, not cured but substantially improved. My weight was more centred, the pain on the right erector spinae midback decreased as well as the other corresponding muscle groups you had listed. I had worked with a physiotherapist in the past but never had this degree of improvement before and had also stalled on progress. Thank you again.

  32. Hey

    So my right side is rotated backwards and my left side is up and elevated. So Left shoulder higher then my right and right side roAted back. Very visible in photos. Neck and head off center now. Based off my reading of this I should perform all exercises to help the right side move forward. It’s been like this for awhile hard to work out when you’re so uneven.

    • Hi Rich,

      It sounds like your torso is orientated in a right rotated position with side bending to the right.

      Try out the exercises mentioned in the blog post. You might be more tight on the right lower back region.


  33. Hello Mark,
    So lately I have been struggling from a right rotated pelvis and back and i’ve tried many exercises and stretches to fix it and none of them worked. Recently, i saw your exercises on posturedirect and i am gonna try ’em surely. I have some questions though, I’ve actually been operated on my right side of abdomin for appendix removal so is this causing any problem and if yes so can it be fixed by these exercises… please answer…hope you’ll reply:)

    • Hi Jim,

      If you have a rotated pelvis, be sure to check out this post: Rotated Pelvis.

      I believe surgery can impact the posture and how we move. You’ll need to make sure that the scar has healed properly and that you are able to move your mid torso in all directions.


  34. Hi Mark,
    I have a right rotated pelvis, my left thigh is in front and belly button pointed to the right. However, my left hip/foot-is internally rotated, and my right hip/foot is externally rotated. So I have been just doing the exercises in reverse. When my pelvis is neutral, it feels like I’m slightly over rotated to the left, and my right shoulder gets extremely rounded. When I try to straighten and pullmy right shoulder back, my belly button, right rib gets rotated to the right taking me out of alignment. What do you think I should focus on?

    • Hi Jake,

      It sounds like your torso is twisted towards the left relative to the pelvis. It also sounds like your hips may actually be in line with your pelvis as your hips follow the direction of the pelvis.

      If this is the case- you’ll need to focus on exercises that rotate the torso to the right.


      • Ok, one more thing, I took a video of myself to look at posture when alligned at the pelvis, hips, belly button, there was a bigger gap between my right arm and body, than the left. It also looked like my torso was very slighlty rotated to left but my belly button was pretty centered. What could the difference in gap in the arm mean?
        Thank you so much!

      • Hi mark I just wanted to add a couple more things that could help you figure out what’s wrong with my body. My body feels naturally alligned when my left hip and foot is infront and my right hip and foot is about 3-6 inches behind. My left hip is internally rotated and left foot is slightly too. My right foot /hip is externally rotated. Belly button pointed to the right. I noticed when I do push-ups my left hand is slightly internally rotated, and my right hand is slightly externally rotated. (Right tricep always feels more pumped) My left calve and right hamstring feels like it’s doing more work. When I work on abs, it’s feels like my left hip is blocking the left side of my abs so I only feel activation on the right. Sorry I through a lot at you, I don’t have health insurance rn so I’m trying to figure this out bc I’m in some pain rn. This is bc I tried to force the allignment of feet, pelvis, etc. You mentioned in the rotated pelvis blog to make sure your feet, pelvis and knees are alligned. I’ve been doing this for the past 2-3 years but it feel right, my body seems to always want to fight back to the position I listed above. However, since I consciously/forced alligned my body, my body seemed to memorized the position, despite not feeling alligned, even though it’s looks alligned. Should I let my body just go to it’s natural position or should I keeps forcing the allignment?

        Sorry for the long post, thank you so much mark! Any advice is appreciated

  35. Hey! Very glad i found your page. The following problems you show is exactly what i have. Been to alot of Chiropractors, but zero progress. My problem is that my upper body is twisted to my right, and my left shoulder is rotated forward. I train alot with weights, and almost zero exercises feel comfortable to do.. Another problem is that i have bad mobility in my left shoulderblade, so when i try to to pull movement or retract my scappula, i can barely pull my left arm behind me. I got no problem with my right side. Do you have any tips or idea what this can be? Been trying to fix this for so many years and i rly need some advice. Thanks alot!

    • Hi Eirik,

      If your torso is twisted to the right, this will certainly bring the left shoulder forward with it. This can lead to notable asymetrical movements in your shoulders.

      As I haven’t assessed you personally, here are some thoughts that you might want to run past your chiro.
      1. The first thing I would suggest is to make sure you have full control of your scapula on your rib cage. (Eg. Are you able to retract, protract, elevate, depress , posterior tilt etc). If not, you’ll need to learn how to move and control your scapula.

      2. If you can move your scapula with nil issue, you’ll need to make sure that you can move your humerus (upper arm bone) within the shoulder socket in its full range. Make sure you have full internal and external rotation especially.

      3. Address the twisted spine with the exercises mentioned on the blog post.

      4. Keep exercising! You might need to consider performing single arm exercises when you are at the gym. (Eg. single arm shoulder press, single arm lat pull down etc)

      Hope that provides some direction for you!


  36. Hi Mark

    Thank you so much for your blog and the accompanying exercises. I gratefully appreciate it.

    What you described is exactly the symptoms of my body. For the past two years or more I have noticed that my body felt misaligned and I seemed to be twisted.. I knew exactly what caused it (years of driving and one-handed).

    As I grew uncomfortable with the feeling of being twisted, I tried to correct it in my own little way. I drove with my right hand and also tended to lean to my left. I stopped the leaning and first tried just driving with my left hand only to counteract the right.My left hand struggled to have the same reach as my right did, and I chalked it up to my left hand muscles needing to be stretched more, so I continued that for awhile.

    I now consciously drive with two hands for the majority of the time, whenever I slip back into bad habits I self correct immediately. I also deliberately try to make my forward shoulder sit back on the seat. Due to years of bad posture it does seem unnatural but I make myself do it.

    I can feel the misalignment when I sit, stand, lie down and when I’m walking. It has definitely affected my gait. This year, I began having pains in my shoulders, one more than the other, whereby I am not able to rotate my shoulder / arm effectively. This is particularly apparent when doing any exercise that requires opening up the shoulder fully.

    I intend to do the exercises over the next 30 days and journal the changes, but will also make these exercises part of my daily routine to promote spine health. I will also be making adjustments to my car seating to ensure that I have the best support for my spine.

    Thank you again so much. Going to join you on FB.



  37. Hi Mark,

    I really appreciate the content you have put forth on your website. Thank you for addressing these
    postural defects in detail and provding solutions for them.

    After going through the list, I found that I have multiple postural imbalances. I seem to have
    uneven shoulders, lateral and or anterior pelvic tilt, hyperlordosis, rotated pelvis, twisted spine and accompanying compensations in neck
    and shoulders.

    Firstly I wanted to ask you how do we distinguish between kyphosis and the compensations in the neck due to due to twisted spine. Secondly
    I wanted to ask you what is the first issue that I address and how do I progress further. Finally I wanted to ask you if could do a section on
    correcting bow legs

    Thank you

    • Hello K,

      Generally speaking – you will have pain/symptoms more so on ONE SIDE of the neck if your issues are related to the compensation patterns for the twisted spine.

      Where as with thoracic hyperkyphosis – the pain is usually same on either side.

      (Keep in mind – you can have a combination of both)

      In terms of what areas should you address FIRST: This really depends on what symptoms your body is experiencing. For example, if your main issue is neck pain, then I would likely start in the neck. Once your symptoms have reduced, then you need to ask yourself, what part of the body has lead to more stress in the neck? This would then tell you the next area to address.

      The general rule I go by is to focus on ONE area at a time, get the most out of this area with your exercises, narrow down the main exercises that give you the most benefit, then move onto the next area.


  38. Hi Mark,
    My left hip is lower(right higher and) and are twisted to the left.
    My left ribs flare in front. Pain is in left side of back(mid thoracic) and I have a slight scoliosis(c curve) to the left w/ a left twist(left shoulder is higher than right).
    This all causes pain at the rib spine junction on left side back, intermittent costochondritis(front rib pain), and grinding of scapula against ribs(winged scapula?)
    Any advise on what sides to exercise and stretch and how to battle this?
    Backstory: I was lifting weights quite a bit without any issues, I took a long time off and injured it twisting the the right side with a heavy suitcase. Chiropractor just cracks my ribs back and tells me to get back to lifting and wear a 5 mm lift in my left shoe(since “left leg is shorter, hip is lower”)

    Thank you in advance!


    • Hi Andrew,

      Sounds like something on the right side of your torso is pulling you downwards. My guess would be the right latissimus dorsi, QL, posterior internal obliques and/or erector spinae muscles.

      This would explain the left flared ribs, left higher shoulder and C shape lateral curve. If your torso is being pulled to the right, the muscles on the left will have to compensate to prevent your body falling too far to the right. This can lead to left sided issues.

      If this is the case – a good place to start would be stretch/release those right muscles on the right side.

      You’ll also likely benefit from having a read of this post: Scoliosis Exercises and this post: Rotated Pelvis.

      A grinding scapula sounds like you might have Snapping Scapula Syndrome which generally occurs when the scapula sits too close to the rib cage.


  39. Awesome post. Could you please clarify, if the left side of chest is (twisted) more forward than my right side, am I “releasing” the left or right side?


  40. Hey Mark! I’ve been following you for a while now and keep coming back to your website. Top-notch information as always!

    Regarding the post you made, could I ask some guidance? For reference, I found I have:

    – Twisted pelvis (right side rotates towards the back, left side is more forward)
    – left hip hike
    – rib flare (left side)
    – loss of IR at left hip
    – loss of ER at right hip
    – weak left gluteus medius (training helped my gait and hip hike!)

    Now, I’m adressing these with succes, but I still have a nasty pain when rotating my spine towards the left side. It’s mostly mid back where the pain is. Doesn’t hurt when rotating to the right, not when actively stretching that side. It only hurts when rotating towards that side.

    Any clues as to what might be the issue?

    • Hi Sydney,

      I am guessing your left lumbar side is in more relative extension as compared to the right side. (hence leading to the left rib flare.) When you rotate left, you are probably also extending further which then compresses everything on the left side. When you rotate right, you are decompressing and likely why there is no issue here.

      If you slightly rotate your pelvis to the left and depress the left rib flare, does it still hurt?


  41. Hi Mark, I recently checked your post it’s amazing. Mark I’m 35 years age and fitness trainer, I have right side twisted thoracic and hips I’m trying so hard to fix it but it’s not that effective and I would like you to help me in fixing it please I recently had a girl baby and I’m in too much pain near my ribs so please please help me I don’t mind paying the fees

  42. Hi Mark,
    Thank you for explaining this so clearly and you have helped me way beyond my expectations.
    Would you have any information on how to relieve knee pain? I have osteo arthritis and cannot completely straighten or bend my knee. I walk 2 miles a day which relieves a lot of my pain and maintains my mobilty. I would be so grateful for your suggestions.
    Thank you very much.

  43. Hi Mark,

    THANK YOU for your work, you’re a life saver.

    Regarding the twisted pelvis and spine – should we first determine our pelvis rotation (mine is left) and do corrective exercises for that condition and then after that asses our spine rotation and work on it or is it recommended to work on both at the same time?

    I’m confused with point #2 where you say “At this stage – I am going to assume that your pelvis is in a neutral position (ie. not rotated).” Does this mean we should force it to be neutral for the assessment or correct our pelvis and after some time go to #2?

    Thank you.

    • Hello Kristijan,

      If your pelvis is rotated and you have a twisted spine, I would address the pelvis rotation first.

      Sometimes addressing the pelvis will automatically improve the twisted spine.


  44. Man, why do you not have a youtube channel? You should start one! most rehab/prehab channels don’t delve into half of the info you talk about. This article is like $500 worth of a physical therapy session. I’ve been looking for this information for so long and just found your website yesterday. And you’re giving this much detailed info away for FREE? You, sir, are the man! Thank you so much

    • Hey Mike,

      You left a really nice comment. Thanks!

      And yes – all this information for you guys for free. I try to make it as detailed as it needs to be.

      Hope it serves you well.


  45. Hi Mark, I’m a professional golfer that played at a very high level until running into biomechanical issues. It’s been about 15 years of struggling and after spending a lot of $$$$ on many many therapists (all kinds) I still haven’t been able to restore my rotation/pivot. I’ve fixed many things but still seem to struggle with alignment. I’ve had 2 separate MRIs and X-rays and nothing is wrong. I can fake a straight position but really feel like I’m rotated to the right in my thoracic spine. Should I follow the full program you’ve laid out and is there anything specific to golf you could further recommend?

    • Hey Larry,

      If rotation/pivot is your main goal:

      1. Make sure to reclaim full rotation in your thoracic spine. You can do rotation-based drills such as the ones listed here. The exercises will also help you decompress your rib cage which is important for rotation.

      2. Work on your diaphragmatic breathing. Breathing inefficiently can lead to compression of the rib cage.

      3. Make sure that you have full internal (leading leg) and external rotation (trailing leg) in the hips.

      4. Make sure that your feet have the ability to pronate (collapse arch) and supinate (create an arch)

      5. Lat stretches will help!

      6. If you’re starting out in a rotated/counter rotated position, focus on the exercises mentioned in this blog post for the appropriate direction.

      Hope this helps.


  46. Hi Mark. Excellent source of information which I have been searching for a long time. Thanks for putting such thorough analysis and description of exercises up on the web. My upper thoracic rotation is to the Right (right leg is shorter) and pain only comes from Right side Rhomboides (minor and major) and the Right Levator Scapulae. Your description mentions that Right rotation often causes pain in Left side muscles. In my case the Right side is painful and I wonder whether I should stretch or strengthen these muscle groups on the Right side. Thanks again for the great source of information.

    • Hi Marcel,

      These techniques mentioned in this post should help reduce pain on the rhomboid region.

      If your upper torso is right rotated to the right and it hurts on the right, I would think that lower down the torso/pelvis you are probably rotating to the left or neutral?

      If this is the case – you would want to address the lower torso and/or pelvis rotation.


  47. Hi Mark,

    My lower left rib protrudes outwards, but my right shoulder is the one that sits forward and a bit down (this has aggravated my right pec muscle somewhat too). I think I’m experiencing a counter rotation like the final image you have posted on this page. I’m currently working on a left pelvic rotation (thank you for the exercises). But I was just wondering what is the best way to go about fixing the counter rotation problem further up my spine once I’ve addressed the initial pelvic rotation? I don’t want to accidentally make the right shoulder worse while trying to address the rib problem. Seems like there’s a fine balance – any tips on what to address first and frequency etc. would be greatly appreciated.

    • Hey Duncan,

      Lower left rib protruding suggests a flared rib. This post might help with that: Flared Ribs.

      However since the flaring is only on the left side, this makes me think that you have some sort of rotation going on in your torso (assuming that you don’t have structural issues in the rib cage). This might also explain the lower right shoulder.

      Check out this post: Exercises for a Twisted spine and see if that relates to you. That should help with the counter rotation.

      If your pelvis and torso are neutral and you still have a lower right shoulder, I’d suggest going through this post: Uneven Shoulders.

      All the best.


  48. Hi Mark, thanks for the amazing website. It’s too good.
    I was wondering about the belly button test you mentioned. After that you’ve given a note saying that abdominal surgery can also cause a shift in the bb. I had an ab surgery around 20 years ago and my bb is pointing ever so slightly to the left (maybe 5-7degrees). Does that mean my lumbar spine is rotated to the left or can I ignore it due to the surgery effect? Thanks

  49. Hey Mark,

    Information overload…..I have a pelvis that rotates left (thigh and bellybutton)

    Could you please recommend 3-5 exercises I can exclusively for this problem?

    • Hey Bill,

      If your pelvis is rotated, probably best to check out this post: How to fix a Rotated Pelvis.

      It would be hard for me to give you the best 3 exercises as every one will respond to different exercises. Best to try them all out first and see which one you seem to respond to best.


  50. Hi Mark,

    Would like to ask that after I examine from your guide here, I should be twisted to left and my right hip is hike. But why my rib hump in lumbar area is on left instead of right? If I try exercise to bend to right or rotate to right then my hump become bigger and obvious. Is it wrong ?

    Thank you Mark

  51. Hi Mark.
    I got lumbar plus thoracic scoliosis.
    Lumbar part is more severe, about 65 degree. My right hip higher n I feel my belly more turn to left. I see all your exercises look very useful but as there are to many,could you advise which I should start first? Is it rotate back my hip first to make it even first? What else i should follow you to do ?
    My last hope to do exercise to avoid further curve worsening. Otherwise, surgery is the only way for me which is I scare so much.
    Thanks you in advance

  52. So my left foot is low arched and right high arched indicating that my pelvis is rotated to right but my upper spine is rotated to the right is this possible

  53. Hey Mark, nice assessment and exercises!
    I do have a question about the Walltwists. Is this exercise more of an isometric contraction with both forearms remain in contact to the wall or do I actually rotate my upper spine and leave the wall with one arm?

    • Hi Chris,

      For the wall twist, you will want to keep the forearms anchored to the wall and belly button facing forwards as you twist your middle to upper spine towards the desired side.

      Hope this makes things clearer.


  54. Hi Mark I am using a translator
    Forward Head Posture
    Rounded Shoulders
    Twisted Spine
    Flat Back Posture
    Flared Ribs
    Rotated Pelvis
    Knee Valgus
    Should I do all the exercise if I have any of the above symptoms? But it’s so hard and painful
    If I have to do all the exercises, can you tell me the order? Thanks Mark

    • Hi Jung,

      It would be too overwhelming to do all of the exercises for all of the mentioned postural issues.

      I would start with 1 area first and go from there.


  55. Hi Mark,

    I have been doing a couple of different exercises like the APV. And I am also trying to see other situations that I can address together. So I wanted to ask you if you could help with the possibilities in the current situation: when doing the ring dips, my body (belly and chest + shoulders) twists to the left and I really can not turn the ring out with my right hand, I start to feel it in the front of my shoulder and like the shoulders wants to go to the neck, whilst the left I can turn out normally. I do not have spotted anything critical regarding the pelvis.

    Sorry, forgot to mention that I have less rotation to my right side, I generally feel my right shoulder blade forcing to go further.

    Thank you very much in advance for all your support and posts, they are very helpful and informative.

    • Hi Gabriel,

      How is the mobility of your shoulder extension?

      If you keep both arms straight and extend at the shoulders, does it feel the same or is one side more tight?

      Reason why I ask is that uneven shoulder mobility can make the torso twist when performing a dip.


    • Hi Mark,

      Apprecciate the response. By attempting the extension, the difference I felt is that my right triceps started to work hard. Does that mean something to work on?

      • Hi Gabriel,

        If there is an imbalance between the left and right, it could suggest some asymmetries of the shoulder joint itself, or perhaps even the scapula position.


  56. Hey marc just wondering about the lats because when i do pull ups or chin ups under neath my shoulder blade hurts and im rotated to the left???

    • It doesnt hurt during the actual excercise its more after the excercise right underneath the shoulderblade basically where my rib hump is. Basically where you describe about twisting like a knot and the muscles under the shpulderblade and rotator cuff

      • Hey Chad,

        If your torso is rotated to the left and your right shoulder blades is painful after the pulls up, this could be due to the muscles in this area over working.

        Make sure that yor torso is neutral when doing your pulls up should help.

        If pain persists, this blog post will help: Shoulder blade pain.


  57. Hey mark thanks for answering all these questions in a timely manner, quick question if your rotated to the right like you describe why would you want to strengthen the lats on the left side? Your left shoulder would usually be more forward if your rotated to the right and your lat is a muscle that pulls your body forward which i know you know. Just wondering if im missing something thanks marc

    • Hey X,

      What a great question.

      The lats have quite a few actions. (shoulder extension, adduction, internal rotation)

      However- The main action when addressing a twisted torso would be to work on spinal rotation.

      As you can see in the suggested strengthening exercises, there are no specific exercises addressing the shoulder. (The arms/shoulders are used to help guide the rotation in the spine)

      Hope this makes sense!


    • It certainly makes sense i had left shoulder surgery as well and i believe i have rotated to the left because my right side is over compensating, so i kept thinking doing lots of pull ups would pull my right shoulder back because basically all muscles getting hit on pull ups work your upper back muscles which help pull your shoulders back but right shoulder still internally rotated, i have mild scoliosis 12 degrees s shape and never had pain until a year ago, i didnt even know i had it til year ago, now im in pain everyday usually sitting i do have a rib hump now which i dont understand because i never did before, i can feel it now in between my shoulder and torso, they did check make sure my scoliosis hadn’t increased and they say no so im pretty lost

  58. Hi mark I have the exact same issues explained here because of having a pronated foot and ankle on the left side I just start wearing orthotics they seem to be helping also a lot over my pain has vanished but I’m still having tightness in the right side of my neck and right hip

  59. Hi Mark, when I’m sitting before and after the exercises, I’m assessing the imbalances (e.g. one rib more forward than the other) and adjusting my body more to the left to correct it but there’s a good deal of discomfort. Is it okay when trying to sit up straight to do this or is it best to not try and force it it into the right position and just sit up normally and let the exercises alone correct the imabalances? Thank you!

    • Hey Jacob,

      Don’t force it, but be aware of your position.

      If the exercises are working over time, it should naturally return to the neutral position.


  60. Hey mark how are you?
    Can you please tell me what this condition is called? Since I have all these problems tilted head one rib forward and other rib inward same goes for my back to and I have tilted pelvic one leg shorter than the other and one shoulder more forward than the other all of these also affected the symmetry of my face. But still my doctors says I dont have scoliosis and they dont pay heed to what I explain them. Please tell me what this condition is called?

  61. Hi Mark thank you so much for making all of this great information available in such an easy to understand, concise presentation. Can I ask, I have a twisted spine and flared rib cage (both on the right) and funnily I then have trouble with the left side of my neck. Is it correct in saying that one reason why my left side of my neck feels so out of alignment and weak is due to the troubles with my spine (how it twists to the right)? I have a slight asymmetry to the left side of my face and my right side of my body and face both appears and feels stronger, is this all possibly interlinked? Thank you again!

    • Hey Jacob,

      Absolutely possible!

      If there is any difference in the body, I would always look for some sort of rotation and/or tilt in the body.

      If you are twisted to the right, the left side muscles naturally need to work to try to support this right rotation orientation. As a result – the left said can be symptomatic.


  62. Hey marc you explain the seated rotation with resisitance of only doing it to right but im rotated slightly to the left so should my band be anchored to the left and pulling to the right u seem very smart you shpuld do you tube videos

  63. Mark sir , Below are the abnormalities due to which I feel discomfort while seating , sleeping & even while doing push-ups .
    I) head is tilted.
    II) right shoulder is lower & rotated inward.
    III) right side chest is protruding near sternum while left is depressed .
    IV) Spine & pelvis are also rotated.

    Overall , My whole body is asymmetric. I feel very sad about my posture …I can’t even wear t-shirt because of that issue. Due to discomfort in body , I am unable to focus on study . Sir , Please help me…I have shown these defect to many doctors in India .. but they say, It’s normal but I know it’s not normal , it is affecting my day to day life and also my personality.

    • Hey Shubham,

      You can start with balancing out the pelvis and see if that helps with the asymmetry of the torso.

      If the torso is still twisted, you can try out the exercises mentioned in the blog post.

      If your right shoulder is lower, It may be due to some side bending of the torso. (See: Scoliosis Exercises)

      This may also affect the head tilt.


  64. Hie mark! My right side is forward so please tell me which side i should do these exercices as m little confused plzz

    • Hi Amanat,

      1. Address any pelvis rotation first.
      2. If your torso is still significantly twisted to the left (ie your right side is forwards), address the muscles that rotate the torso to the right (back to neutral)
      3. Pay attention to how you are sitting every 1 hour or so. You don’t want that right side coming too far forwards to encourage this twist.

      If in doubt or not sure of what to do, best to see your health professional who can provide you with a much more detailed assessment.


    • Well, I checked again and if I press harder to see how the bones are on my hip, they seem to be fine. It’s in the muscles where I can see that the right hip has more of an anterior slant than the left one. My hips are more to the right side because of the scoliosis. My buttocks are very uneven, the left one has barely any muscle tone. The right one has more developed muscles, but it is also more slanted than the left. I guess I should do the twisted spine series since it seems my hips are not rotated. Is there a way to address the uneveness of my hips? Also should I try to improve the anterior tilt before doing the twisted spine exercises? I will probably be releasing for a while because everything makes my muscles hurt, but I’m looking for a way to address my spine since that is what is causing all the other problems. My side curvature doesn’t even look that bad. The rotation is what makes my body very uneven. Thanks again!

      • Hey Karen,

        If you have uneven hips (ie. lateral pelvic tilt where one hip is higher), I have listed all the exercises here:

        How to fix a Lateral Pelvic Tilt.

        This commonly occurs with Scoliosis of the spine.

        If your rotation stems from a rotated pelvis, I would start there.


  65. I have lumber and slight toracic rotation to the right, but my hips tests are failed for twisted pelvis. I think I have anterior lift, but only on the right hip. In what order should I do the exercises, address the lateral tilt first? I have lumbar scoliosis with rotation towards the back on the same side as the curve (left lumbar, right hip is anterior probably as compensation).

  66. Hey mark i have anteriar tilt as my upper body is forward and legs backward and rotated pelvis and rotated same side shoulder too… please help me and what all is causing this, m really very scared

  67. Mark,
    My right hip is high and and internally rotated, tight right thigh, right leg longer, extremely tight right psoas. I feel !like the top front of my left hip is back more than the right. I’m not sure where to start, can you help? I have been commuting to work for a year, recently retired at 50. Need my back, back in shape. Thanks

  68. Hey mark if I have spinal fusion removal and remove the hardware, will my spine be able to move around with no limitations?

    • Hi Musaab,

      Honestly – I have not seen someone who has had the rods removed before.

      You can get the rods removed, but the Surgeon would have removed the discs between the vertebra to fuse the bone together.

      This would mean there would be poor movement in this area.


    • Hi Amanat,

      If one leg is more forward than the other, I would think that you would have a pelvis rotation.

      If that is the case – it might be an idea to focus on the pelvis first and see if that improves the torso.

      If not – focus on the torso.


      • This focus on the hips and pelvis has just helped me so much but I’m trying to deduce why!

        I have a leg length discrepancy and have been wearing a platform in my right shoe for the last several months (and have to keep shoes or a sandal on most of the time)

        I thought this would remove pain in my back but it never has so far… my body and muscles are adjusting slightly but always struggling.

        An X ray showed that my leg length discrepancy (from a broken bone) meant my left hip was higher than the right. Probably less so now! Having worn a platform & keeping my shoes on a lot, for a while.

        I believe I *must* have more than one twist in the spine because… all my lumbar and thoracic tension is on the left side of my back.

        And yet, my neck is always ‘scrunched’ on the left side. Why would that be…? surely my neck would be compensating with a tilt to the right…

        So there must be a fairly complex curve & twist in my thoracic spine that was outside of the X Ray.

        When I do your analysis my tummy button points a bit left. And when I do your exercises & twist my hips to the right, my lumbar spine feels better for the first time in months.

        I suppose my shoulders must be twisting to the right or tilting to the right (or both) for my neck to be so bunched up on the left.

        It’s hard for me to straighten my thoracic spine so I have a bit of a hunching issue too. This is likely to be because the base of my spine is about 1 vertebrae too long (a congenital abnormality) and sticks out.

        So in addition to correcting a hip tilt I am trying to tuck the base of my spine *IN* a lot.

        I will check out your hunchback exercises! 🙂

        But your hip rotation exercises (pushing my lumbar spine muscles to twist my hips to the right) last night achieved a lot of release!

        So I think that is the starting point and I’ll try to figure out what the twist or lean is between my shoulders next.

        **The reason I say all this is to suggest to the people who are confused: try doing the hip twist exercise and see whether there is a release & where in your back that release comes… even if it seems counter intuitive based on where you’re told your curves are… your twists might feel different to your curves**

        Also I’ll mention: the lumbar spine X ray never made my twists clear, only the curves. Although my chiropractor said that I probably have a hip twist to the left based on how my feet lie. I can only really figure out where twists are by trying out some of the exercises above, analysing the pain and my positioning …

        Thanks again

  69. now i am trying to fix my spine rotation quite a while but it won`t get better for real. i have almost no tension in my right pectrorals. also problems in my forearms and lower legs. i cannot hinder my elbows from out flaring during pushing excersices and both of my tibias is offset to the laterals but on my right leg i have a huge valgus. slowly i will have depressions because of that all.

    • Hi Mark,
      My husband would like to know, where it says “aim to rotate in the area where your rotation is originating from” he is rotated from the very bottom, everything is twisted, he has already done this before for a month and a half giving himself a bad shoulder impingement have about gotten the shoulder back in place and straightened out the neck and had caught the twisted torso muscles tightening up severely. Lateral tilt muscles tightened up pretty good and twisted pelvis not so much. The psoas muscle seems to have tightened up. So question is the first time around he started the rotation at the base and rotated all the way up the spine seems this time he is thinking he should start the rotation at the base and only go up above the belt line vs all the way up the spine because the upper part seems ok because he has done rounded shoulders, hunched posture, uneven shoulders, and some shoulder impingement work along with the neck he had mentioned, and the dowingers hump, flared ribs, and lumbar lordosis that he is doing now. Also after three days of the twisted torso and lateral tilt everything is loosening back up fine.
      Thank you for your time,
      Doug and Tanya

      • I’m not sure why this comment is out of order, it hasn’t been answered, is this feature working correctly?

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