Learn here how to perform Supine Lower Trunk Rotation Stretches exercise, its benefits, mistakes, tips, instructions with Demo VIDEO
Also Known As: Supine Knees Side to Side
Muscles Targeted: Obliques, rectus abdominis, and lumbar multifidus (low back stabilizing muscle)
Supine Lower Trunk Rotation Exercise
Lower trunk rotation stretches is a great exercise to increase core strength, stability, flexibility, and mobility of the spine. This exercise can be performed in a number of ways allowing you to progress and perform what works best for you.
Moreover, trunk rotation is a useful rehabilitative stretching exercise to ease low back pain as well. Having low back pain is a common problem with most people.
Overall, training the trunk muscles helps improve body movement, balance, and stability. Trunk rotation can be easily added to your existing core routine.
Why Lower Trunk Rotation?
Trunk rotation is involved during various day-to-day functional activities as well as while participating in sports. As we twist and turn our bodies, the trunk muscles are generally the first ones activated to maintain stability.
Trunk rotation exercise involves thoracic & lumbar vertebrae and the surrounding muscles including:
- External oblique, side abs that help rotate the trunk
- Internal oblique, helps rotate and turn the trunk
- Rectus abdominis, flexes the torso and spine
- Lumbar multifidus, helps stabilize the spine
- Transversus abdominis, helps stabilize the low back and pelvis
This trunk rotation exercise can help improve strength, function, and mobility of the trunk muscles.
Lower Trunk Rotation Benefits
Incorporating trunk rotation exercise into your regular workout routine offers the following benefits:
- Increase trunk rotation, flexibility, and range of motion (ROM)
- Reduce risk of injury
- Improve functional fitness (daily activities)
- Relieve back tension
- Reduce low back pain
- Increase low back and hip flexibility
- Improve posture
- Improve balance and gait (walking)
- Improve spinal mobility
- Enhance stability
- Increase core strength
- Improve athletic performance
- Increase the ability to obtain peak fitness levels
How To Do Supine Lumbar Rotation Stretches Exercise – Proper Form & Right Technique
Lie down on your back on an exercise mat. Start in a supine position (lying on back) on an exercise mat. Bend your knees and position your feet flat on the floor beneath your knees. Maintain your upper body and shoulders firmly against the floor. Outstretch your arms, as you will need to press them into the floor to help with maintaining balance during the movement.
(i) Tighten your core.
(ii) Slowly rotate your knees together to one side as much as you can, while keeping your upper body & shoulders flat on the floor. Your feet will shift but should stay on the floor.
(iii) Hold the position for 3 to 5 seconds.
(iv) While keeping your abdominal muscles tightened move your knees & legs together to the opposite side. Again hold for another 3 to 5 seconds.
(v) Keep your movements slow & under control. Keep breathing normally through the exercise the movements.
(vi) Repeat the drill for desired number of reps, such as 5 to 10 times on each side.
Lower Trunk Rotation – Common Mistakes To Avoid
Make sure to avoid the following common mistakes that people usually commit while doing this exercise.
(i) Pushing Range Of Motion (ROM) Beyond Your Fitness Level: Don’t exert to increase your ROM so as to touch your knees to either side of the floor. This can do more harm than good. Begin slowly, keep the movements under control, and progress over time as you gain strength and spinal mobility.
(ii) Not Engaging the Core: Remember to keep your abdominal core muscles tightened all through the trunk rotation movement (Think navel sucked into your spine). Many people do it wrongly by only moving their legs back and forth without engaging their core muscles. Not activating the right muscles can put stress on your low back. Focus on tightening your core muscles to help relieve any discomfort.
Watch this video to learn the correct form & proper technique to to Lower Trunk Rotation Supine Stretches Exercise:
About Author: Renu Bakshi, AKA Fitness Buffhq, is ISSA Certified Personal Fitness Trainer & Nutrition Health Coach. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says: “I am now healthier and fitter at 68 than I was at 28. For me age is just a number!”