Flexibility: Trunk (Reach and Rotate)

Gaining flexibility does not happen immediately. It takes time and effort to attain reasonable flexibility for good alignment and body balance. You may find that doing flexibility exercises helps to ease your pain.

How can I benefit by learning this exercise?

By rotating the trunk, low back, and thorax, you can gain improved mobility through the majority of the spine with the reach and rotate exercise.

How do I perform this exercise?

Position yourself on your hands and knees. Stretch one arm under your body alongside your opposite knee. Next, pull the arm outward and upward toward the ceiling rotating your body upward and watching your hand as it reaches toward the ceiling. Repeat by reaching down and under again stretching your arm along the side your opposite knee. Do a few stretches on one side and then repeat on the other.

How many and how often should I do this exercise?

• Sets: 2 - 3
• Repetitions: 5 - 10
• Hold: 0 seconds
• Perform: 1 - 2 times per day

Are there other recommendations I need to be aware of?

Avoid over stretching, which can happen if you rotate your body too far in one direction or the other. Keep your abdominal muscles lightly engaged to support your low back as you do this exercise.

What should I watch out for while doing this exercise?

Be aware of pain that increases in your low back. If you still feel pain when doing the exercise, discontinue the stretch and consider choosing from other flexibility exercises.