Lateral Flexion/Rotation

Question 1

Side Over on Box

Intermediate

Answer 1

Set Up: Sitting sideways on Short Box, one leg straight, foot
dorsiflexted and under foot strap, other leg bent on top
of box, hands behind head, body on straight diagonal line
Resistance: all springs attached to hold carriage in place

• *Inhale:** Arc trunk sideways, lowering trunk
• *Exhale**: Straighten and lift trunk, return to start position
• *Inhale:** Arc trunk sideways, lowering trunk
• *Exhale**: Straighten and lift trunk, return to start position

MUSCLE FOCUS • Spinal lateral flexors
• Spinal flexors
• Spinal extensors

OBJECTIVES • Spinal lateral flexor strength
• Trunk stabilization

CUES • Maintain hip of straight leg in parallel position
• Maintain co-contraction of abdominals and back extensors
• Touch fingers loosely behind head
• Imagine moving between two panes of glass

Question 2

Mermaid

Intermediate

Answer 2

Set Up: Sitting sideways on carriage, one leg bent against shoulder rests, other leg bent in front of body, arms straight, one hand placed in middle of footbar, other arm down by side
Resistance: light
Inhale: Push carriage out, lower body until arm is parallel with
floor, simultaneously lift other arm to diagonal line
Exhale: Rotate trunk, bring arm around to footbar
Inhale: Rotate trunk back to previous position
Exhale: Bring carriage in, return to start position
MUSCLE FOCUS • Spinal lateral flexors
• Spinal rotators
• Spinal extensors
• Shoulder abductors
OBJECTIVES • Spinal lateral flexor and rotator control
• Spinal mobility
• Shoulder abductor control

CUES • Keep both arms straight
• Pivot around supporting shoulder during rotation
• Keep carriage still when rotating trunk