This blog post will cover the best exercises and stretches to fix a Twisted Spine.
What Is A 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:
- Causes
- Muscles Involved
- Potential Issues
- How To Determine Rotation Direction
- Exercises To Fix A Twisted Spine
Causes
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 a second screen that is positioned towards your right side.
Over time, certain muscles become locked in a shortened position (and others in a relatively lengthened position) which can result in the spine adopting a twisted position.
Other Causes:
- In response to having pain on one side of the spine
- As a compensation for an injury on one side of the body (Eg. Limping due to foot pain)
- 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 side:
- Outer Erector Spinae (Iliocostalis, Longissimus)
- Latissimus Dorsi
- Internal Obliques
- Intercostals (Thoracic spine)
Tight Muscles on the LEFT side:
- 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.)
Rotation At Lumbar Spine
Instructions:
- 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?
(Note: Asymmetrical tension in the abdominal region, past abdominal surgeries etc. can affect the position of the belly button.)
Rotation At Thoracolumbar Region
Instructions:
- 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?
Rotation At Middle Thoracic Spine
Instructions:
- 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?
Rotation At Upper Thoracic Spine
Instructions:
- 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?
Shoulders
Instructions:
- 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?
(Note: The results can be skewed if you have Rounded Shoulders or Uneven Shoulders.)
Overall Rotation In Spine
Instructions:
- 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.
(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
Since the torso is directly connected to the pelvis, any rotation in the pelvis will likely influence the position of the spine.
(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.)
ASIS Method
Instructions:
- 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: โIs one side more in front of the other?โ
– Left side is forward: The pelvis is rotated towards the RIGHT.
– Right side is forward: The pelvis is rotated towards the LEFT.
Buttock Position
Instructions:
- Stand with your feet shoulder-width apart and level with each other.
- Take a downwards facing shot of the back of your hips.
- Question: โIs one butt cheek more forward?โ
– 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
For a complete guide on the best exercises to fix a rotated pelvis:
See Post: Rotated Pelvis
Note: The following exercises address a twisted spine that is rotated towards theย RIGHTย side.
(If you have a spine that is rotated to the left, do the same exercises but to the opposite 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
Longissimus/Iliocostalis
Instructions:
- 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.
Latissimus Dorsi
Instructions:
- 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.
Internal Oblique
Instructions:
- 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.
Intercostals
(For Rotation in the Thoracic Spine)
Instructions:
- 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
External Obliques
Instructions:
- 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.
Rotatores
Instructions:
- 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:
Iliocostalis/Longissimus
Instructions:
- 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.
Latissimus Dorsi
Instructions:
- 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.
Internal Obliques (Front)
(For Lumbar+ Lower Thoracic spine.)
Instructions:
- 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.
Internal Obliques (Back)
(For Lumbar+ Lower Thoracic spine.)
Instructions:
- 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.
Intercostal
Instructions:
- 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:
Psoas
(For Lumbar spine rotation)
Instructions:
- Assume the lunge position with your right leg in front.
- Perform a posterior pelvic tilt
- โTuck your tail bone underneath youโ
- 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.
External Obliques (Front)
(For Lumbar+ Lower Thoracic spine.)
Instructions:
- 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
External Obliques (Back)
(For Lumbar+ Lower Thoracic spine.)
Instructions:
- 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.
Upper Back Stretch
Instructions:
- 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.
Lower Back Stretch
Instructions:
- 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.
- โDangleโ your torso.
- Aim to feel a stretch in the lower back.
- Hold for 30 seconds.
Rib Cage Stretch
Instructions:
- 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.
Rotation
Instructions:
- 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.
Spinal Segmentation
Instructions:
- 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:
See Post: Thoracic Spine Stretches
5. Strengthening exercisesย
Aim to move at the levels where the spinal rotation is originating from (i.e. Upper vs Middle vs Lower torso).
Wall Twists
(For Middle to Upper Thoracic rotation.)
Instructions:
- 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.)
Rotation
(For Middle to Lower Thoracic rotation)
Instructions:
- 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.
Rotation(4 pt. kneel)
(For Middle to Lower Thoracic rotation)
Instructions:
- 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.
Seated Rotation
Instructions:
- 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
Seated Rotation (With Resistance)
Instructions:
- 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
Pallov Press Hold
Instructions:
- 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.
Relax as much as possible into this position.
Instructions:
- 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:
Workstation Set Up
Place your computer screen and keyboard directly in front of you.
Avoid twisting your body to look at a screen.
Sleeping Position
I generally encourage people to sleep on their back.
The reason being – it promotes the most symmetry of the body.
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!
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:
- Belly button facing forwards
- Front of rib cage equal
- Front of shoulders level
Keep in mind: 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!)
โฆ Just be more aware of when you could make a small adjustment to your posture.
Keep in mind – the exercises mentioned on this blog post 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:
See 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:
Neck
The neck can attempt to compensate for a twisted spine.
For Example:
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
Shoulder Blade
The shoulder blade can attempt to compensate for the twisted spine.
For Example:
The muscles that control the LEFT shoulder will be recruited to retract the shoulder blade backwards.
As a result – pain can develop in the:
- Muscles between the shoulder blade
- Rotator cuff
Spinal Segment Above The Rotation
This is where a particular section of the spine has attempted to partially/fully/over counter-rotate the twist in the spine.
For Example:
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!
Conclusion
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
- Any questions?… (Leave me a comment down below.)
- Join me:
| 
- Start doing the exercises!
Disclaimer:ย The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. Seek guidance from a healthcare professional before starting any exercise and/or implementing any recommendation.ย For more information:ย Medical Disclaimer.
I am awaiting imaging but my ribcage on the left comes out a good bit further than the right, same with my chest but not as much as the ribcage.
Itโs beginning to feel very uncomfortable.
The left/right wording is confusing me so just looking for clarification on what I need to do to correct this please.
Hi Missy V,
If your rib cage/chest seems to be more towards the left side, this may suggest that there may be some tightness somewhere on the right side of the spine. A common area this occur is the Thoracolumbar region. This area tends to get tight if lean towards one side when you are sitting down (eg. placing more body weight on one hip, leaning your arm towards one side). You’ll likely need to address how you habitually sit.
In terms of exercises, learning how to move your rib cage towards the right can help. Exercises 3a) and 4c) on this blog post can help with this.
Mark
Hi there. Right before the segment where you give the exercises to correct a twisted pelvis, you have a note reading “the following exercises address a twisted spine that is rotated towards the RIGHT side. So, my PELVIS is rotated right, so does that mean I follow the exercises or do I reverse the exercises? Sorry, the wording has me confused, since my pelvis is rotated right, my spine is likely rotated left, but I just want clarity.
Hello Tyler,
If your pelvis is rotated towards the right, I would address the pelvis first before addressing the spine.
See Post: Rotated Pelvis
If your spine is still rotated after improving the position of the pelvis, you can then perform the exercises mentioned in this blog post.
Keep in mind: Your spine can be rotated left or right even if your pelvis is rotated towards one side.
Mark
Hi Mark,
I developed a snapping scapula on my right side a few years ago due to poor sitting and lying posture (oddly enough, it started during rehab after left knee surgery).
Iโve had this issue for over 10 years. In the early years, it wasnโt painful during strength training โ just a cracking sound.
However, for the past two years, I havenโt been able to train like I used to, especially with chest exercises.
I found your website with the snapping scapula exercises, but after doing them for at least two months, I didnโt see much progress.
My physiotherapist wasnโt much help either, but she did point out that my right shoulder is much more forward than my left.
After reading in your article that the issue could also be caused by a twisted spine, I checked to see if that might apply to me.
My pelvis seems to be rotated to the left, and my right shoulder is also more forward.
Now Iโm feeling a bit lost about which exercises I should be doing.
Do you think my snapping scapula is related to this?
Should I keep focusing on the snapping scapula exercises? Or switch to the twisted spine ones? Or maybe a combination of both? And how often should I be doing them?
I also work at a computer for several hours a day, which probably doesnโt help. Do you think I should try switching my mouse from my right hand to my left to reduce the strain on my right shoulder?
Thanks
Hi Alex,
If you’ve persisted with the exercises for snapping scapula and have had nil improvements over 2 months, it is probably a better idea to start addressing another area.
If your pelvis is twisted towards the left, this can orientate your torso towards a left rotated position. This may explain why your right shoulder is more forwards. Is your right chest wall more forwards as compared to the left as well? If you are in this position with spine rotated towards the left (and right shoulder forwards), then the right scapula blade may be trying to pull the right shoulder back. This can lead to constant tension in the area between the shoulder blade and spine.
If you de-rotate the pelvis, this may help with the torso position, which in turn may help relax the right shoulder blade muscles.
Perhaps focus on the pelvis first and see if that helps the positioning of the torso.
Mark
Hi Mark,
I have what pri guys call left aic pattern. My left shoulder is higher and tilted foward while right shoulder is lower and backward. I also have a left rib flare and hips rotated toward left side(my right hip is infront of left) which again affects my knees and ankles. Since i have so many things going on at once i am kinda lost in what to do. So i am interested if you offer some kind of consultations about posture, i would pay for it.
Hello Mark, I left a comment of Facebook but I thought I would try to leave one here also. I am going to print out all this information as it is something that I have been looking for that nobody seems to know about. It speaks right to my problem. I already do some of the exercise just but listening to my body as to where it feels tight or twisted. I have been diagnosed with a upper thoracic lower lumbar 25% cobb angle to the left. My spine is twisted to the left starting up around my shoulder blades…as I can feel this. It is causing my ribs to collapse on the right side of my body. Actually the whole side of the right side of my body is collapsing it feels. My right shoulder is lower also. I believe I have ribs protruding on the right. Sometimes my entire right side goes into spasms and I can’t even move or hardly breath without sever pain. It eventually just goes away in a few days. I just retired to try to get my back stronger because I was in pain everyday and I knew if I kept working my quality of life would be very poor. So I have lost 12 pounds. I can walk 4 miles without pain as long as I am moving quickly. Slow walking such as in stores causes pain, driving causes pain, sitting causes pain and long standing causes pain. I have joined a local Anytime Fitness Gym and I am working with a exercise physiologist to try to alleviate my pain so I can live a better life into retirement. However, he doesn’t know about scoliosis and is learning as we go what to do. Is there any information…other than what I have found here…to provide to him to help him understand the complexity of scoliosis with rotation of the spine. I sure don’t want him to make it worse or cause more problems. Thank you.
Hey Barbara,
In addition to this blog post, feel free to have a look at this post: Scoliosis Exercises.
This goes through some exercises and stretches to help address the lateral curves in your spine.
In terms of your symptoms, it sounds like you could do with a good decompression stretch in your spine. Have you ever tried an exercise where you are sitting down on an edge of a chair with knees far apart and then just flop your torso forward between your knees? I find this is a good way to reduce the tension in the back.
Mark
Hello Mark, my left psoas,ql,rib and quad overactive and tense.And my left feet outward and it feels like longer.Also my left pelvis feeling turned left.My left feet in pain.When I breathing my left psoas stucked.But my right side is okay but I did’nt feel anything.Do you think my pelvis turned left and my body turned right?How can I fix that?My left psoas also stuck my pelvic floor.What would I do ?
Hello Mark,
Its nice to see detailed website about posture issues.Good work!
I have twisted full body to the right, whole pelvis and upper body that is causing issues in my body due to tightness and pain .In additional i also have mild disc bulge at L4 L5 S1 and inital stage of degeneration in L4 L5 , have some issue with mild low back at times and right lower glute tightness or pain while sitting .Can i try these exercise for fix my twisted body if i have disc issue ?I have started some strength training in gym for my whole body but i feel like my body twist is not improving.
Hey there,
1. If you have active symptoms directly associated with the disc bulge, you may want to address this first.
See post: Bulged Disc Exercises
2. If your pelvis twisted towards the right, try addressing this first to see it’s impact on the spine.
Sometimes if you de-rotate the pelvis, it improves the position of the spine.
See post: Rotated Pelvis
3. if the torso is still twisted towards the right, you can perform the exercises mentioned on this blog post.
Mark
Hey Mark,
I have been recently diagnosed with scoliosis. 18 degree thoracic to the right with about a 5 degree rotation (my rib hump) and a 13 degree lumbar to the left. This is causing my pelvis to rotate to the left and my body has naturally countered and moved itself in different ways, resulting in very restricted areas. I am working with a PT doing schroth. I have read your posts on twisted spine, twisted pelvis and scoliosis. However, it is very intimidating deciding the steps to take. I want to incorporate some releases and strengthening to my existing gym routine to help. The exercises all point to eachother and relate to a larger goal of course, however there are so many different steps on each “problem” post that I don’t know which are even necessary to take from. Any advice on this would be wonderful.
Hi Alyssa,
Yes – It can quite overwhelming!
It is very common to have multiple postural presentations all occurring at the same time.
If you are working closely with a Schroth practitioner for the spine, I would just focus on their exercises for the time being as they have assessed you personally.
In addition to this – What might be helpful is to focus on the pelvis position. (See post: Rotated Pelvis)
Mark
Thank you very much!
Regarding the twisted pelvis, in the instructions it says to march for 5 seconds, however due to my out toeing on my right side (I was commenting back and forth with you on the duck feet post a while back haha), my right foot will rotate out and my pelvis will be centered. However if I turn my foot so both are straight, my pelvis rotates to the left. Is this not accurate since I had to put my feet straight?
Hey Alyssa,
Is it possible that your pelvis may be neutral, but that right hip is externally rotated?
If this is the case – Make sure that you have internal rotation available in your right hip. Sometimes the hip will habitually get locked into external rotation if there is limited internal rotation.
See post: Hip Internal Rotation.
Mark
Mark
Hi, Mark
I am currently experiencing a right rotation of my spine in my lower thoracic/upper lumbar area, and I am struggling to make progress. I have recently fixed my twisted pelvis which was suck twisted to the left for almost 4 years, thanks to your twisted pelvis guide. I cannot thank you enough for that by the way, it has been the only guide that worked after 2.5 years of ineffective physical therapy! However, now when my hips point forward, my shoulders also point forward, but my ribs (I’m not sure the number, but the ones that flare out the most) stick out a lot on the left side. I’m guessing I am experiencing a full counter rotation of my spine, as the ribs directly under my chest are also aligned with my shoulders and hips. Previously, I was a rower and I also experienced a compression fracture of my T7 and T8 vertebrae, which I am guessing is the area responsible for this twist. The reason I bring this up is that my spine re-healed while my pelvis was still twisted to the left, and I am worried that there may be a permanent twist in my thoracic vertebrae. Is this possible and do you have any tips of things that I should focus on so I can get better? I struggle to get into any position where my hips, middle chest, and shoulders are not rotated relative to one of the other two.
Hey Matt,
Great to hear that you had some success with the twisted pelvis.
It sounds like you have a flared rib on the left side.
This is usually associated with extension of your upper lower back on the left side. This extension on the left side may be a compensation of a torso that is rotated towards the right side.
When you say you were a rower, was the rowing mainly on your right side? Or were your more powerful whilst rowing towards the right side? This could explain the right rotated torso.
To address this – You will likely benefit from some/all of the following:
1. Release and stretch the muscles on the right upper lower back region. These muscles tend to rotate your torso towards the right. I am thinking your latissimus dorsi, outer erector spinae muscles and posterior portion of internal obliques.
2. Engage your anterior internal obliques on the left side. This will help bring the rib flare down and help counter rotate the torso towards the midline.
(See post: Flared Rib)
3. Check to see if you have Scoliosis. This is where there are segments on the spine that are tilted towards the side. (See post: Scoliosis Exercises). If your spine is tilting towards on side, this could eventuate in one sided symptoms in your spine. (i.e. your left rib flare)
4. Keep in mind – our body is not perfectly symmetrical. You can have asymmetries and still function with nil issues.
Hope this points you towards the right direction, Matt!
Mark
Thanks Mark!
Yes, I rowed port, which means I twisted to the right side every time I would take a stroke. Iโll definitely try to loosen up on my right and check out the scoliosis post. I am mostly functional these days since my pelvis is back to neutral, but I have issues with full body movements and certain upper body exercises because of my chest poking out on the left. I would love to just be able to do the workouts/movements that I loved back in the day without feeling off balance or getting different muscle reactions on each side. Thanks for the help clearing things up!
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,
Andrew
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.
Mark
That was far more thorough than I expected I appreciate your time!
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.
Mark
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?
Hi Simone,
I generally go after the pelvis first. But keep in mind – this isn’t a set rule.
Mark
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
Ql
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,
Robert
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?
Mark
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?
Thanks!
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.
Mark
Hey mark , Iโve been following your posts and really trying to learn and apply your exercises and stretches but Iโm 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 thatโs 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? Iโve made tremendous strength and mobility gains but my postures getting worse(sway back to a flat back), manifesting as pain in my neck as itโs 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. Iโm sorry if this message seems long, Iโm 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.
Mark
Is there some cues how not to move pelvis in 4 point kneel exercises? Do I need to squeeze the glutes?
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.
Mark
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