Lack of flexibility initiates a negative feedback loop for physical activity. Inability to move through full range decreases one’s movement capabilities causing actions to take place in a smaller window of movement and increasing compensatory joint activity to accommodate certain actions. In particular spinal flexion and rotation decline at an accelerated rate compared to other areas of the body due to the structural design of the spine and the ability of the hip to compensate for movement attainment. Reaching with hip and back extension and contra-laterally with trunk rotation are excellent methods of encouraging flexibility dynamically. The activities should be done in a controlled fashion and terminal range should be stabilized for a desired period of time depending on the ultimate goal of the exercise. Isolating and coordinating can join specific range training with more function based activities. The following exercises are common examples of dynamic trunk activities for improved function and flexibility.

Standing rotation

Interlock fingers behind the head and fully horizontally abduct the shoulder. The feet should be under the hips ankles neutral. The spine should be elongated by elevating the chest and a neutral pelvis should be maintained. Rotate the trunk without any hip action. Lead by reaching the elbows back and outward to keep the spine straight and focus on oblique range by stabilizing and maintaining the hip position. If the hips rotate a partner can assist to help prevent the undesirable action.

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Standing rotation with ball

Similar to the standing rotation exercise the leg, hip, and spine position are consistently maintained from the start. The difference is the arm position. Grasp a physioball in a hug type fashion keeping the ball in close contact with the body. No space should exist between the ball and body. Initiate the movement by rotating the ball and trunk simultaneously as a single unit. Again the hips should not move during the action.

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Ball over head reach

Assume a position with feet slightly wider than the hips. Grasp a physioball with a wide neutral grip and reach down between the legs with slight knee flexion keeping the back straight. Extend the hip and trunk while fully flexing the shoulders to the furthest attainable range.

[Start Position]	[End Position]

Cable reach

Position the body similar to the previous exercise by grasping cross connected cable handles or bands, but rather than reach down and back, reach down and forward extending the upper limbs and trunk. Extend all segments of the body upward in a simultaneous action to reach the greatest attainable range.

[Start Position]	[End Position]

Cable seated rotation

Grasp a laterally positioned cable or band with both hands while seated on a ball or bench. Reach back in a full range before chopping diagonally to the contralateral side. Return in a slow manner maintaining hip position.

[Start Position]	[End Position]