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Trunk Rotation Stretch (Supine Trunk Rotation)



Primary Muscles Groups:-

•Obliques

•Rectus Abdominis

•Lumber Multifidus(Low Back Stabilizing)


Secondary Muscles Groups:-

•Quadratus Lumborum

•Hamstrings

•Gluteal Muscles


Level:- Beginner


•Trunk Rotation is an exercise used improve your core strength, stability, flexibility and greater mobility of the spine.

•Trunk Rotation is also a popular and effective Rehabilitative exercise to reduce low back pain.

•Improving trunk mobility and learning how to control the motion of your trunk can be very beneficial if you are experiencing back pain.

•It’s overall training the trunk muscles helps improve body movement, balance and stability.

•Trunk Rotation can be easily added to your existing core routine.

•It is enhance your workout program, targets specific trunk muscles and improves the quality of your fitness.

•Trunk Rotation Stretch is great to perform if you are sitting at a desk for most of the day.

•It’s also help to relieve tension lower and upper Spinal muscles and neck muscles also.

•This stretch is helpful for performing daily.


Trunk Rotation Stretch Step-by-Step:-

•Lie on your back in Supine Position on your mat

•Bend your knees and feet flat on the floor ( Make 90 degree angle)

•Maintain your shoulder and upper body firmly against the floor

•Take a deep breath and relax your body and mind

•Lift your hips and feet up but keep your shoulder touching the floor

•Tighten your abdominal muscles

•Slowly rotate your knees to one side for control and other Feet will shift but remain on the floor

•Hold this position for as long as you can hold

•Concentrate on your breathing and stay focused

•Repeat this exercise 5-10 Time on each side.


Benefits:-

•Increased flexibility and Range of Motion

•Decreased risk of Spinal Injury because of flexibility

•Relieve back tension and lower back pain

•Improves functional fitness or daily activities

•Improve core stability

•Improve stability, balance and posture

•Increases hip flexibility and lower back


Contraindications:-

•Don’t try to do this stretch if you have any history of dislocation, fracture or sprains

•If you have any type of acute or chronic conditions consult your Physical Therapist

•When you have any type of pain when you do Stretch.


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