2. Reverse Trunk Twist
Starting Position:
-- Lie on the floor with your back relaxed and your arms out to the sides forming a "T" with your body.
-- Extend your legs straight up in the air so your hips form a 90-degree angle with a slight bend in your knees.
Movement:
-- Contracting the abdominal and oblique muscles, lower your legs toward one side, keeping your feet together and your back on the floor. Stop at the limits of the strength of your abdominal and oblique muscles.
-- This may start out as a very small range of motion and gradually increase as you get stronger.
-- Slowly return to the starting position.
-- After completing the set on the one side, repeat on the other side.
Key Points:
-- Exhale while lowering your legs.
-- Inhale while returning to the starting position.
After completing, immediately go to the next exercise.
Comment: Saturday, September 06, 2008 11:20:00 PM - 
said...
How many reps should we start out with? As many as we can? I have 4 ruptured discs, will I be ok?
Comment: Monday, October 27, 2008 11:29:00 AM - 
Kelley said...
I'm FAR from an expert and have no experience with ruptured discs (I'd talk to your doctor about that). But as for number of reps, when I first started working ot with a trainer, he had me doing one set of ten reps for each exercise. The following week he made me do one set of twelve reps. Then the third wek he had me try 2 sets of twelves reps for each exercise. I was also doing the exercises on my own two or three days a week in addition to my training appts.
I'd suggest starting at 1 set of 10 reps if your doctor gives you the go ahead on these exercises. If you can't do 10, start with 8. Try to do them at least three times a week and gradually increase the numbers each week. You can use the numbers my trainer had me doing as a guideline if you'd like.
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