9. Practice Test: testing the twisting capacity if the lower back and lumbar spine

Starting position: lie on your back, knees bent, feet on the ground, arms to the sides, palms down.

Task: turn both knees, tightly closed, to one side (knee to knee, ankle to ankle) and put them on the ground, while the head turns to the opposite side

Possible mistakes:

• if the lower leg does not lie flat on the ground
• if the upper leg is not closely pressed to the lower leg
• if the pupil cannot place the head on the ear 

The development of the twisting of the spine

1. Starting position: stand with your legs apart, legs bent, arms in an upward position

1-2. Count: turn your trunk to the left, lowering your arms to the shoulder level
3-4. Count: turn your trunk to the front, raising your arms upward and stretching up,
5-8. Count: 1-4. Count repeat in the opposite direction

2. Starting position: lie on your back, leg sin a vertical position, arms to the sides, shoulder high

Count 1-2: bend your knees and lower your legs to the left side, by your body
Count 3-4: straighten your knees and raise your legs to a vertical position
Count 5-8: repeat Count 1-4, in the opposite direction

3. Starting position: lie on your back, your bent knees close to your chest, a rubber ball above your chest

Count 1-2: lower your knees to the left, while the ball to the right
Count 3-4: bring the knees and the ball to the starting position
Count 5-8: 1-4. Count, repeat in the opposite direction