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trunk lifts


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Two exercises that improve trunk mobility and strengthen the back muscles. Both are performed on a table or bench (figure 67). The lower trunk lift is a specific exercise for the lower back and hips:▪ Lie prone on a firmly fixed bench or table with your legs hanging over the edge. Stabilize your upper body (e.g. by grasping the edges of the table). Slowly raise your legs until they are parallel to the floor, but no further (do not arch your back), then lower your legs slowly.The upper trunk lift develops the upper back muscles.▪ Lie face down on a table with your upper body hanging over the edge. Place your hands on the top of your head. Get a partner to stabilize your feet and legs while you raise your trunk so that it is parallel to the floor, no further (again, do not arch your back). Return slowly to the start position.

▪ Lie prone on a firmly fixed bench or table with your legs hanging over the edge. Stabilize your upper body (e.g. by grasping the edges of the table). Slowly raise your legs until they are parallel to the floor, but no further (do not arch your back), then lower your legs slowly.

▪ Lie face down on a table with your upper body hanging over the edge. Place your hands on the top of your head. Get a partner to stabilize your feet and legs while you raise your trunk so that it is parallel to the floor, no further (again, do not arch your back). Return slowly to the start position.

Figure 67 (a) Lower trunk lift; (b) Upper trunk lift

Subjects: Medicine and Health.


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