WATER-SUPPORTED TRUNK FLEXION
Gently mobilize the thoracic and lumbar spine in flexion with core support while minimizing load.
How to Perform
- Stand in chest-deep water with feet hip-width apart and knees slightly bent, arms crossed lightly over the chest or resting on thighs.
- Engage the abdominals and gently nod the head, then begin to round the upper back, allowing the rib cage to move slightly toward the water.
- Bend forward only to a comfortable range, keeping the pelvis stable and avoiding sudden plunges downward.
- Slowly uncurl to an upright position by stacking the spine from the low back through the upper back to the head.
- Repeat 6 to 10 times with smooth, controlled movement and easy breathing.
Key Execution Cues
Remember: Think of peeling the spine down and then rolling it back
up, keep the movement slow and pain free.
Safety & Precautions
Important: Avoid with recent spinal surgery, acute disc herniation,
or nerve root symptoms unless cleared and closely supervised.
Additional Safety Notes: Do not force end range or bounce; stop immediately if sharp pain, tingling, or radiating symptoms occur.
Exercise Modifications
Make it Harder (Progressions)
Add a small pause at the flexed position, or extend the arms slightly forward under the water for added core demand.
Make it Easier (Regressions)
Reduce the flexion angle, keep hands on the wall for extra support, or perform fewer repetitions.