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  • Writer's pictureShruti GOCHHWAL

How to do Trunk Extension Exercises

Our trunk has muscles which help in sitting and bending. The trunk also supports the spine. It is important to protect them and keep it fit. Listed below are trunk extension exercises that can be easily performed anywhere.

Trunk Extension on Ball with Scapular Retraction

trunk extension exercise, Credits: pexels

This exercise focuses on the scapulae. Training your shoulders to move well can also build a strong trunk.  This exercise is simple to do and can be done anywhere.

Steps to do it.

  1. Kneel in front of the exercise ball, keep your feet against the wall behind.

  2. Your spine should be in neutral position. Hold your arms out for a few seconds and then bring the arms back.  Do 10 reps each and do 3-5 sets.

Trunk Extension with Shoulder Abduction

runk extension muscles

This is done when the shoulder movement is in abduction mode. This does not involve pulling the arms and scapulae back, but the scapulae have to be retracted. This exercise will stabilize the scapular muscles and provide a long phase of isometric contraction.

steps to do it.

  1. Kneel in front of an exercise ball with your feet placed against the wall

  2. Spine should be neutral

  3. Do 10 reps each, can do 3-4 sets of exercise

Trunk Extension on Ball with Overhead Reach


trunk extension exercise, Credits: pexels

This is a tough exercise to do. In this the arms are high above the head instead of the shoulder. This creates more stress and extension on the tensors. You may repeat this 10 times and do 2-3 sets of it. But remember to keep the spine in a neutral position.

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