SUPINE LATERAL TRUNK MOVEMENT
Maximize abdominal oblique activation through lateral trunk movements while holding pool edge, with high intensity but pain-free execution.
How to Perform
- Float on back with pool noodle under shoulders, holding onto pool edge with hands overhead.
- Place two pool buoys between legs to keep them together.
- Move entire body side to side in water, trying to keep hips straight so movement originates from upper trunk.
- Create lateral trunk movement against water resistance.
- Complete 10 repetitions at 35 beats per minute cadence.
Key Execution Cues
Remember: Keep hips straight. Movement should come from upper trunk. Trunk side flexion more challenging than smaller range movements. Control movement in both directions. Breathe rhythmically.
Safety & Precautions
Important: Avoid if acute shoulder pathology preventing overhead reach. Use caution with neck pathology. Second highest RPE and heart rate among exercises.
Additional Safety Notes: Second highest RPE and heart rate among all exercises. Monitor exertion levels. Pain-free in research testing. Ensure secure grip on pool edge. Stop if unable to maintain form or if pain develops.
Exercise Modifications
Make it Harder (Progressions)
Increase cadence to 40 bpm if tolerated. Increase range of lateral movement. Add second set. Remove buoys between legs for added challenge.
Make it Easier (Regressions)
Reduce range of lateral movement. Slow cadence to 25-30 bpm. Use additional noodle support. Reduce to 5-7 repetitions.