SUPINE TRUNK ROTATION
Maximize abdominal oblique activation through supine trunk rotation movements, though with highest pain occurrence among all exercises.
How to Perform
- Float on back with two pool noodles under shoulders and two pool buoys between knees, assistant standing behind.
- Relax head back in water.
- Bend knees up towards chest and keep them flexed throughout exercise.
- Move knees side to side, allowing lower trunk to rotate through the water.
- Complete 10 repetitions at 45 beats per minute cadence with assistant monitoring closely.
Key Execution Cues
Remember: Keep knees bent throughout. Trunk side flexion creates more resistance than smaller movements. High oblique activation. Monitor pain levels continuously.
Safety & Precautions
Important: HIGHEST pain occurrence (15%) and intensity (average 2.8/10, max 5.9/10) among all exercises. Avoid if acute low back pain. Requires assistant. Use extreme caution with disc pathology.
Additional Safety Notes: HIGHEST pain occurrence and intensity among all 26 exercises. One participant rated pain 5.9/10. Stop immediately if pain develops. Requires assistant for safety. Trunk side flexion creates significant resistance.
Exercise Modifications
Make it Harder (Progressions)
Only progress if completely pain-free. Slight increase in range of rotation. Do NOT increase cadence initially.
Make it Easier (Regressions)
Reduce range of trunk rotation significantly. Slow cadence to 35 bpm. Stop exercise if any pain occurs and substitute with Exercise 1 (trunk rotation standing).