TRUNK ROTATION WITH DISC - LEFT
Strengthen abdominal obliques and improve rotational core stability through controlled trunk rotation movements.
How to Perform
- Stand in chest-deep water with feet shoulder-width apart, knees slightly flexed 15-30 degrees.
- Hold a plastic disc (23cm diameter) between both hands with arms fully outstretched in front, just below water surface.
- Keep pelvis stable and rotate trunk steadily as far to the left as possible.
- Return to midline center position in controlled manner.
- Complete 10 repetitions at 35 beats per minute cadence.
Key Execution Cues
Remember: Keep pelvis stable throughout movement. Move only from the trunk. Breathe rhythmically with rotation. Maintain outstretched arms position.
Safety & Precautions
Important: Avoid if acute low back pain or recent spinal surgery. Use caution with disc herniation or significant spinal stenosis.
Additional Safety Notes: Avoid rotation if pain occurs. Keep knees soft to protect lower back. Stop if any sharp discomfort develops.
Exercise Modifications
Make it Harder (Progressions)
Increase cadence to 40-45 bpm. Add second set of 10 repetitions. Use larger disc for more resistance.
Make it Easier (Regressions)
Reduce range of rotation. Slow cadence to 25-30 bpm. Perform seated on pool noodle for more stability.