LATERAL TRUNK FAN STRETCH
Mobilize and strengthen the lateral trunk muscles with controlled side bending in a supported aquatic environment.
How to Perform
- Stand in midriff- to chest-deep water with feet slightly wider than hip-width and arms relaxed at the sides.
- Engage the core and lengthen through the crown of the head, keeping shoulders level.
- Slide one hand down the outside of the same-side thigh, allowing the trunk to gently bend toward that side while the opposite side lengthens.
- Return to center using the side muscles rather than pushing off the legs, then repeat toward the other side.
- Perform 6 to 10 slow repetitions each way, maintaining control and avoiding added rotation.
Key Execution Cues
Remember: Imagine creating space between the ribs and hip on the
long side, keep both shoulders facing forward.
Safety & Precautions
Important: Avoid combining side bending with rotation for clients
with irritable low-back or disc conditions; keep motion small and comfortable.
Additional Safety Notes: Stay within a comfortable range, avoid bouncing at the bottom of the bend, and stop if low-back pain increases.
Exercise Modifications
Make it Harder (Progressions)
Increase range slightly, hold each end position for a full breath, or raise the opposite arm overhead in the lengthened direction.
Make it Easier (Regressions)
Shorten the bending distance, keep one hand touching the wall, or reduce total repetitions.