Supine trunk rotations are performed lying on your back. These exercises mainly target your external and internal oblique muscles, which extend at a downward angle from your ribs to your pelvis. Trunk rotations also stretch your obliques, and gently move your lumbar vertebrae and sacrum. Here are some supine trunk rotation exercises that range from beginner to advanced. Discontinue if you experience spine pain.
Pelvic Clock Rocks
This exercise helps you tilt your pelvis from side to side by using your abdominal and lower back muscles. Lie on your back with bent knees and your palms on your lower abdomen. Compress your abdomen down into your spine. Pretend a clock face is drawn on your abdomen. Imagine that 12 o'clock is at your sternum, 3 o'clock is at your left hip bone and 9 o'clock is at your right hip bone. Inhale through your nose. Exhale and tip your left hip up toward the 3 o'clock position. Inhale and relax. Exhale and tip your right hip up toward the 9 o'clock position. Continue to alternate sides for five repetitions. Avoid using your legs and buttocks to activate the motion. Instead, feel your abdomen and lower-back muscles working.
Open Knee Rock
The open knee rock will improve hip flexibility, stabilize your pelvis, strengthen your core and relieve lower-back tension. Remain on your back in bent knee position, with your hands down by your sides. Inhale, and as you exhale compress your ribs and abdomen down while opening one leg to the side. Inhale and bring your leg up to starting position. Use your abdominal muscles to keep your pelvis stable while raising your leg up. Repeat five times before switching legs. Next, keep your knees together with your feet on the floor and lower both bent legs to one side. Control the motion with your abdominal muscles as you rotate your trunk and legs from side to side. Perform 15 to 20 repetitions.
Pendulum Pelvic Rotations
The pendulum pelvic rotations are more difficult and engage all of your abdominal muscles. Remain on your back and bring your bent legs up until your thigh bone is perpendicular to the floor and your knees are bent at 90 degrees. Inhale and rotate your trunk to one side lowering your legs over. Exhale and compress your abdomen, bringing your legs back. Continue to alternate sides for 15 to 20 repetitions. Make it more challenging by straightening the top leg as you pause in the trunk rotation. Bring the top leg in as you rotate to the other side and extend the other leg. If this feels strong, straighten both legs and continue to control your side-to-side rotations. Avoid arching your spine as you rotate your trunk.
Pilates Corkscrew
The Pilates corkscrew is the most challenging trunk rotation in the series. Begin on your back with your legs extended straight up and your arms in a letter "T" position. Inhale as you circle your straight legs over to one side and down around a few inches above the floor. Exhale as you compress your abdomen and continue to circle up and around in a continuous motion. Repeat 10 to 15 times before reversing directions. Avoid arching your spine as you rotate your trunk.
References
- " Women's Strength Training Anatomy"; Frederic Delavier; 2003
- "The Pilates Body"; Brooke Siler; 2000
- "Pilates Lite"; Karon Karter; 2004
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