Trunk rotation stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Trunk rotation stretch )

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Name of exercise  Stretch thoracic rotn sidelying
Other names of exercise Trunk rotation stretch
Description of exercise Trunk rotation stretch is a simple exercise that helps to improve flexibility and mobility in the spine. To perform this exercise, stand with your feet shoulder-width apart, and place your hands on your hips. Slowly rotate your upper body to one side, keeping your hips facing forward. Hold for a few seconds, then return to the starting position. Repeat on the other side. This exercise can also be done sitting on a chair or on the floor. It helps to loosen up tight muscles in the back, shoulders, and chest, and can also improve posture and reduce back pain. Regularly incorporating trunk rotation stretch into your routine can lead to better overall spinal health.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on side with hips and knees bent at 90 degrees.
  • Place arms out in front, palms together.
  • Slowly lift top arm up and gently lower to floor.
  • Try to get upper arm, forearm, and hand on floor.
  • Keep knees on floor.
  • Return arm back to start position.
  • Repeat stretch on other side.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Abdominal
    Type of Muscles Rhomboid or Trapezius, Latissimus Dorsi, Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Sidelying
    Difficulty Level Low
    Direction of Exercise Rotation
    Type of Action Rotation, Flexion, Extension

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased flexibility
  • Improved range of motion
  • Reduced risk of injury
  • Improved posture
  • Enhanced athletic performance
  • Increased core strength
  • Improved balance and coordination
  • Relieved back pain
  • Improved spinal mobility
  • Increased blood flow and circulation

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Trunk rotation stretch exercise should be avoided in certain situations to prevent injury or aggravation of existing conditions. This exercise involves twisting the torso from side to side, which can put strain on the spine and surrounding muscles. It should be avoided if you have a history of back or neck injuries, osteoporosis, or herniated discs. Pregnant women should also avoid this exercise as it can put pressure on the abdominal muscles and potentially harm the growing baby. If you experience any pain or discomfort during the exercise, stop immediately and consult a healthcare professional. It is always important to listen to your body and modify or avoid exercises that may cause harm.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • When raising arm back up, inhale first and exhale as arm is lifted.

    • Helpful in Diseases

  • low back pain
  • scoliosis
  • osteoporosis
  • spinal stenosis
  • herniated disc
  • sciatica
  • degenerative disc disease

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    Frequently asked questions

     

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