Supine Pull is a core stability exercise that combines upper limb movement with trunk control and breathing. As you pull the resistance band towards your sides, your abdominal muscles work to keep your spine and pelvis stable while your shoulders, upper back and arm muscles generate the pulling movement. Coordinating the pull with a gentle breath out helps activate the deep core muscles and encourages good movement control. This exercise is commonly prescribed to improve core stability, shoulder strength and coordination while maintaining a neutral spine.
- Lie on your back with your knees bent and feet flat on the floor.
- Secure a resistance band above and slightly behind your head, holding one end in each hand with your arms straight towards the anchor point.
- Gently engage your lower abdominal muscles to maintain a neutral spine throughout the exercise.
- Take a gentle breath in to prepare.
- As you slowly breathe out, pull your straight arms down towards your sides while keeping your shoulders relaxed and away from your ears.
- Pause briefly with your hands beside your hips, maintaining good trunk stability.
- Slowly return your arms to the starting position while breathing in and maintaining control.
- Keep your lower back and pelvis steady throughout the movement, avoiding any arching or excessive flattening of the spine.
- Complete repetitions as prescribed by your physiotherapist.