The truck rotators involves the thoracic and lumbar spine, which would include the eretor spinae muscles mentioned last week, the semispinalis thoracis, multifidus and the rotatores. The external obliques angle downwards and medial from the ribs and the internal obliques angles upwards and medial from the lateral and posterior iliac crest of the pelvis. Both set of obliques are the major muscles responsible for trunk rotation and therefore are mainly being stretched with this exercise.
To do this stretch the stretcher should be sitting, with their knees bent and legs hanging off the edge. Keeping their back straight they should twist as far right as they can, a trick is to keep the stretchers nose in line with their sternum. The partner should reach under the stretchers right arm and put their hand the stretchers right anterior shoulder. The partner’s left hand should be on the stretchers left scapula providing support. The stretcher should then attempt to rotate to their left with the partner providing matching resistance. The stretcher should then relax and inhale deeply. On the exhale the stretcher should rotate further to the right.
It is important to remember to keep the stretchers back straight to avoid incorrect stretching which can lead to injury. When the stretcher is rotating back against it their partner they need to remember to twist from the trunk and not to push back with their shoulder.
Obviously we could not include every stretch required for this sport instead this blog will aimed to cover the main stretches used and maybe a few you may not have thought of previously. Please remember to follow the safe stretching tips we have given you in the previous blog as well as the individual safety tips for static and PNF stretching.
Images taken from "Upper Body Stretches" wall chart by B. Walker.
Images taken from "Lower Body Stretches" wall chart by B. Walker.