Trunk Rotation

Posted by DerekBB
Sunday, June 23, 2019 at 12:56pm filed under Cardio - Home Activities

Calories Burned:  136 calories per hour   (based on a body weight of 150 lbs.)

Trunk Rotation

 Climbing contorts your body along three axes: front-to-back, side-to-side, and rotationally along a vertical axis. This stretch and the final one, below, will help prepare your body for the torso-twisting, hip-turning, drop-kneeing movements that are ubiquitous during indoor and sport climbs.

 1. Sit erect on the floor with one leg straight and the other bent and crossing over your opposite knee.

 2. Slowly turn your body toward the side of the bent leg until you feel mild tension in your lower back, your hips, and the side of your torso. Maintain a level head position and fix your eyes on the wall to the side of your bent leg.

 3. Hold the stretch for ten to twenty seconds, then return to the starting position for a few seconds.

 4. Perform a secondary stretch for twenty to thirty seconds. If needed, you can increase the stretch by levering your elbow against the thigh of the bent leg.

 5. Repeat the stretch in the other direction. Be sure to switch leg positions.

 Safety note: Use caution in performing this or any rotational stretch. Stop immediately if you experience pain in your hips or spine.

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