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Strengthening the trunk and improving trunk mobility

(1) Starting position

(2) Tighten the lumbar muscles to prevent the towel from being pulled out from underneath you.


Lie down comfortably on your back and stretch your arms out to the side at about a 45 ° angle. Have a second person kneel down beside you and push a sheet of paper or a folded towel underneath your back above your hips, where your spinal column is most curved and there’s a gap between your back and the ground. Now just imagine that you want to hold onto the towel with your back. To do this, you have to tense your abdominal muscles as much as you can and concentrate hard on “holding” the towel. At the same time, your exercise partner tries to pull the towel out from underneath you. Don’t be disappointed if you can’t do it at first; most people need a lot of practice before they can clamp their torso down hard enough to hold the towel in place. If you work at it every day, eventually you'll be able to do it as well.


Sets: 3 attempts daily


    • For lordosis

    • Poor pelvic mobility


    • Improve proprioception

    • Improve torso mobility

    • Better muscle control