Mobility · Body
Seated club rotation
Our variant of the TPI seated trunk rotation test. Lay two clubs on the floor in a V, 45 degrees to each side of straight ahead. Sit on the front edge of a chair in the middle of the V, knees and feet together, and hold a club across your chest with crossed arms (not behind the neck). Turn the upper body slowly as far as you can while knees and hips stay still, hold 2 seconds and breathe out: is the club past the 45-degree line? Back to centre and repeat the other way. Low back pain 3/10 or more: stop.
- Trains
- Upper-back rotation
- Dose (suggestion)
- 2 × 8 per side, 2 s hold
- Count
- Sides past 45 degrees, out of 2
- Stop signal
- Stop: pain 3 out of 10 or more, pain spreading into an arm or leg, numbness, or more pain the next morning.