Knees to each side
Trunk exercises use all the 'trunk' muscles. This means they involve the main front abdominal muscles, the oblique side abdominal muscles and the lower back muscles. They involve moving your bent knees from one side of your body to the other side, while lying down. These exercises usually require more muscle strength and need to be performed slowly and properly. We will start with explaining an easier trunk exercises, then progress to a more difficult exercise.
NOTE: It is important that you start with the easiest version first, (no matter how strong you feel) and then SLOWLY progress to the more difficult exercises as you rebuild your strength. As with all abdominal exercises, they need to be done slowly. So avoid quick, jerky movements. If you have significant muscle separation, it is generally advised that you avoid the following exercises until your muscles strengthen. Check with your caregiver.
Knees to each side
To perform the first trunk exercise, you need to lie on your back on the floor, with your arms stretched out from your shoulders to each side ('Titanic style'). Have the palms of your hands facing up (or down facing the floor), whichever is comfortable for you. Use your arms on the floor to stabilise you as you do the exercise. Have your knees bent and your feet together, flat on the floor (or you can cross them at the ankles if your prefer).
Perform a 'stomach compression' (by pulling your belly button in towards your spine). Then take a breath in and slowly lift your feet off the ground, lifting your knees towards your chest, in the centre of your body. Continue to breathe, keeping your knees together, and then slowly roll your hips towards one side (do not roll your upper body). Slowly lower your leading thigh to the floor (but try not to let it rest on the floor, unless you can't help it!). Make sure that only your trunk muscles are involved, not your upper body. Both shoulders should remain on the ground.
Image 12-17 shows the thighs coming up towards the chest, into the centre of the body.
Image 12-18 shows how you can lift the knees and roll the hips to one side.