Hello and welcome everyone to another episode of Fey Fitness. In today’s video I demonstrate the standing trunk rotation exercise for the versatility it offers both people with low back pain, or those of us with Atrial Fibrillation.
This exercise is excellent for people who have had prior back injuries that flare up from time to time- as it stretches the muscles in the abs and low back. And if you live with AFib, like I do, then this exercise is great because it does not cause your heart rate to spike like a sit up or crunch might. A standing trunk rotation is low enough in intensity to keep your heart happy, but still intense enough to give your core and low back a workout.
To perform a standing trunk rotation at home, just follow these simple steps:
- Stand straight and tall with your shoulders back. You can place your hands on your hips if it helps you keep your hips still while performing this move.
- Keeping your hips as still as possible, start bending forward with your core engaged until your back is parallel to the floor, or you can not bend forward any more.
- With your core engaged, rotate your spine to the left as far as you can go.
- Hold this position for two (2) seconds.
- Now, continue rotating your spine backwards as far as you can go and hold for a count of two.
- Continue rotating until you are now bending as far right as possible. Hold for a count of two seconds.
- Finish off by rotating forward into your original starting position.
- Now repeat this on the other side.
- For low back pain relief, perform five (5) rotations per side. If you are using this as a part of your core workout, perform a total of 10-15 reps for 3 sets.
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Cheers,
Fey
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