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Supine Lateral Flexion on Two Rotator Discs

IntermediateMobilityTier T2

You lie on your back with one rotator disc under your shoulder blades and one under your hips, your head cradled in your hands. You bend your legs together to one side and then the other.

Targets: Lumbar Spine

Stop if

If anything hurts, you feel unsteady or anything feels wrong, stop and ask a qualified health professional.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Place two flat round discs, about 30 cm across, on a flat, firm floor in a line with a narrow gap between them, and lie on your back with your shoulder blades on one disc and your hips on the other so the gap is under your waist.
  • Cradle your head in your hands and lift it clear of the floor, then raise both legs into tabletop with your knees over your hips and your lower legs level with the floor. Choose the setting and decide with your clinician or instructor whether the exercise suits you.
  1. A man lying on his back with his shoulders on one flat disc and his hips on another, hands behind his head and both legs in tabletop.

    Step 1 of 4

    Lie on your back with your shoulder blades on one disc and your hips on the other. Cradle your head in your hands and hold your legs in tabletop.

  2. The same man with his spine bent sideways toward his right, his right hip nearer his right shoulder, head up and legs in tabletop.

    Step 2 of 4

    Draw your right hip toward your right shoulder, bending your spine sideways. Keep your head up and your legs in tabletop.

  3. The same man with his spine bent sideways toward his left, his left hip nearer his left shoulder, head up and legs in tabletop.

    Step 3 of 4

    Draw your hips back through the middle and on toward your left shoulder. Keep your head up and your legs in tabletop.

  4. A man lying on his back with his shoulders on one flat disc and his hips on another, hands behind his head and both legs in tabletop.

    Step 4 of 4

    Lie on your back with your shoulder blades on one disc and your hips on the other. Cradle your head in your hands and hold your legs in tabletop.

Breathing

  • Breathe normally.

Safety Information

Choosing a range, a setting and whether to do it at all is left to the person and their clinician or instructor. If anything hurts, you feel unsteady or anything feels wrong, stop and ask a qualified health professional. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.