Trunk Muscle

 

Trunk Muscle

 

erector spinae

Erector Spinae & Interspinales

 

 

Steps for doing:

 

1.The coloured part is being stretched.

 

2.Sit over a couch.

 

3.Bend towards floor as shown.

 

4.Touch the floor with both palms.

 

5.Head flexed towards chest for better stretch

 

 

 

external oblique

External Oblique

Step for doing:

 

1.The coloured part is being stretched.

 

2.Stand straight as shown.

 

3.Hold your right hip region.

 

4.Bend backwards and towards left.

 

5.Pull your chest backwards.

 

 

 

iliopsoas

Ilio Psoas

 

Steps for doing:

 

1.The coloured part is being stretched.

 

2.Right knee over towel as shown.

 

3.Left leg positioned as shown.

 

4.Move your body forward.

 

5.Keep spine straight.

 

 

intercostalis

Intercostalis

 

Steps for doing:

 

1.The coloured part is being stretched.

 

2.Hip and spine in straight line.

 

3.Hold the right  and left upper limb over head as shown.

 

4.Move towards left side as shown.

 

5.Pull right side chest towards left.

 

6.Cross right leg over left for stability in standing position.

 

 

internal oblique

Internal Oblique

Steps for doing:

 

1.The coloured part is being stretched.

 

2.Lower body abuts floor.

 

3.Upper body above hip raised and rotated towards left as shown.

 

 

 

 

 

 

 

 

latissimus dorsi

Latissimus Dorsi

Steps for doing:

 

1.The coloured part is being stretched.

 

2.Hip and spine in straight line.

 

3.Hold the right upper limb over head.

 

4.Pull towards left with left hand as shown.

 

5. Cross right leg over left for stability in standing position.

 

 

 

 

quadratus lumborum

Quadratus Lumborum

Steps for doing:

 

1.The coloured part is being stretched.

 

2.Hip and spine in straight line.

 

3.Hold the right upper limb over head.

 

4.Move towards left  as shown.

 

5.Pull your chest towards left.

 

6.Cross left leg over right for stability in standing position.

 

 

rectus abdominis

Rectus Abdominis

Steps for doing:

 

1.The coloured part is being stretched.

 

2.Lie down as shown .

 

3.Lift upper body alone(above hip).

 

4.Lower body abuts floor.

 

5.Hold both elbows in straight position  for better stretch.

 

 

 

 

transversospinalis

Transverso-Spinalis

Steps for doing:

 

1.The coloured part is being stretched.

 

2.Sit over a couch.

 

3.Bend towards floor as shown.

 

4.Touch the floor with both palms as shown.

 

5.Head rotated towards right.

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