muscles of the foot Lying Spinal Lateral Flexion (Side Bends)

Anatomical Analysis for the Lying Spinal Lateral Flexion Side Bends

Lateral flexion of the trunk (also known as side bend) is a movement that is rarely used in our day-to-day activities. Yet, go to any type of fitness class and you will find side bend stretches included for almost all warm-up and cool-down routines.

This is because side bends help to improve lumbo-pelvic stability,

How to perform this exercise:
1. Lie on your side, holding your head with your hands.
2. Place the ball between the pelvis and the ribs.
3. Raise your head and shoulders from the floor to full contraction of the abdominal obliques. The balls enable a greater range of movement.

Active/Target muscles:

The target muscle is the external oblique, with an emphasis on the lateral fibers.
The Erector Spinae and quadratus Lumborum assist in lateral flexion.

Quadratus Lumborum (QL) are muscles located deep in the sides of the lower back.

Erector Spinae (Spinalis Group) is a group of muscles that extends vertically up the length of your back, and are involved in both lateral flexion and spinal extension.

A common mistake to avoid!
Pulling the head strongly to the side, usually because of an inability to raise the shoulders from the floor.
The function of the hands is to support the head, not to perform side bends!

For more info, check the Strength Training app at the link below

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muscles of the foot Lying Spinal Lateral Flexion (Side Bends)
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