12th Day of Fitmas…Side-Lying Upper Trunk Rotation

On the 12th Day of Fitmas, my PT gave to me…a Side-Lying Upper Trunk Rotation.

  • While lying on your side, flex the top hip to 90 degrees and support the knee with a ball or foam roller.
  • Start with your arms together, then rotate the top arm and shoulder.
  • Maintain contact between your knee and the ball/roller.
  • 3 x 20 seconds each side

 

11th Day of Fitmas…Half Kneeling c Rotation

On the 11th Day of Fitmas, my PT gave to me…a Half Kneeling c Rotation.

  • Kneel down with one knee on the pad and the other leg up.
  • The foot on the ground should point straight forward.
  • With your hands behind your head, rotate toward the up leg, maintaining a tall posture and keeping the hip, knee, and ankle in line.
  • 2 x 10 reps each side.