To prevent back injury and also to keep your lower back muscles flexible and along with the several other exercises put a new twist into your stretching routine. Trunk rotation takes away tension and loosens up the muscles around the glutes, hamstrings and spinal column, making them more flexible and stronger. After a back workout or lower-body or after a quick warm-up do this stretch; never do this with ‘cold’ muscles.
Trunk Rotation Technique
So to position your body as if you’re sitting in a chair brings knees up toward your chest by lying on your back. A 90-degree angle should be existing between your knees and hips. Now, on flat on the floor place the palms of your hands.
Slowly exhale and take a deep breath as bring your knees down to the right side and you count down from four. Shoulders touching the floor lift your left hip up but keep yours. In order to defeat the purpose of the stretch always try to make it out slowly instead of at a fast pace.
Tip them over as far as you can while keeping your hands on the floor and try to keep your knees together. Return to start and repeat after holding for a minimum of 30 seconds, and later on this time drop knees to the left. On both, sides do this stretch in the daily routine.
With low back pain treatment, control and training trunk stability is a critical goal. Curl-ups, bird-dogs, and side bridges like traditional exercises are a great starting point.
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As a component of back pain rehabilitation control of trunk rotation and developing strength is also an important (but often overlooked). For control of trunk rotation and training strength, I will review a simple exercise progression in this article.
1. Trunk Rotation Exercise Progression
Especially in the early stages of care, this is an important goal of rehabilitation. We can start to train rotational movement as patients gain strength and control. After all, in the transverse plane with functional activities, the lumbar spine does need to move.
To match the exercise with the capacity of the patient, of course, it is the key to any type of training or rehabilitation. To stimulate a training adaptation, but no so hard it overloads tissues but he exercise needs to be challenging enough.
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Into progressions makes life a lot easier this is where organizing similar exercises. It allows them to more easily match the exercises to the patient’s capacity for the clinician progressions or utilizing exercise tracts makes exercise prescription much easier as. For the train trunk rotation, simple progression can be used.
2. Supine Trunk Rotation with Feet on Floor
From supine with the knees bent and feet flat on the floor the easiest exercise in the progression is performed. Bracing the abdominal muscles begins, from this starting position. To stabilize the control of the movement and lumbar spine you must make sure the abdominal muscles are engaged.
Slowly rotate your knees to one side while holding the abdominal brace. To balance this movement by pressing into the floor, the outstretched arms can help. To rotate while the upper body stays firm, this will allow the hips and pelvis and that too against the floor. Slowly rotate to the opposite side and then hold the rotated position for 1-2 seconds.
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This is not a big movement which you should be keeping in mind. The goal is not to increase motion but to control motion. This is a crucial thing to be considered and the patient should be made aware of that also.
3. Supine Trunk Rotation with Feet Raised
So now this is an exercise which is analog to the previous one, with the legs in a 90/90 position, now the feet are raised off the floor. Requiring greater abdominal contraction during the movement which further tends to increases the resistance of the exercise.
And if we talk of the rest of the rules, they are all the same. Work on controlling the motion by a focus on an abdominal brace.
4. Supine Trunk Rotation with Legs Extended
In the progression is performed this final supine exercise with the knees extended. Again, focusing on the same goals and we are essentially performing the same exercise. Increases the demand for the exercise and load, but this time the straighter knees.
5. Standing trunk rotation
The direction of your movement avoids leaning your torso, all these should all move together head, chest, and torso. To rotate in the opposite direction hold this end position briefly before turning.
Exercise variation: fully extend your keep your arms and arms to shoulder height and to increase the exercise intensity in this position throughout the exercise. To work harder this creates increases the loading on the spine, the longer lever will be requiring the core muscles.
Core muscles / engage your abdominals throughout this exercise to protect your spine and stabilize.
Place a cable attach a single handle and pulley at chest-height. Stand shoulder-width apart with the legs wider than so the pulley is to the right of the body, and straight to the right lacing together with the arms out the fingers grip the handle with the left hand first then the right hand by then reach across the body.
During the movement keeping arms straighten directly ahead after the start with the body-centered on the right leg push the right foot into the ground. Slowly twist the arms across the body and then push off the left foot to return the hands to the initial position.
Conclusion
- Trunk rotation is helpful in preventing injuries and also to keep your lower back muscles flexible.
- Trunk rotation takes away loosens up the muscles and the glutes tension.
- Trunk rotation is used as a very crucial means for several purposes.
Some example involving the use of the trunk rotation is Trunk Rotation Exercise Progression, Supine Trunk Rotation with Feet on Floor, Supine Trunk Rotation with Feet Raised, Supine Trunk Rotation with Legs Extended Standing trunk rotation.
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