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- The kneeling dumbbell wood chop is a dynamic core exercise that builds rotational strength and control through the trunk.
- This exercise particularly engages the obliques and deep stabilisers of the spine.
- Kneel on the floor with one leg forward in a 90 degree upright lunge position.
- Hold a dumbbell with both hands and arms slightly bent, starting near the hip of the back leg that is flat along the floor.
- Initiate the movement by engaging your core to generate the force to drive the dumbbell diagonally across your body towards the opposite side.
- Allow your thoracic spine to rotate as you lift, while keeping your arms straight and hips facing forward.
- Keep the movement controlled, avoiding any jerking or swinging of the weight.
- Reverse the motion, bringing the dumbbell back down to the starting position with control.
- Repeat on the opposite side with the opposite leg in front.
- Complete repetitions as prescribed by your physiotherapist.
