Lateral Flexion/Rotation Flashcards
Sitting Side
Intermediate
Push Trough Group
Set Up: Starting in Scapular Glide position
Resistance: medium
Inhale: Adduct scapula
Exhale: Adduct shoulder, abduct scapula, laterally flex trunk,
reach arm overhead and lower trunk, supporting arm
parallel to Mat Inhale: Pause
Exhale: Reverse sequence, return to start position
MUSCLE FOCUS • Spinal lateral flexors
• Shoulder adductors
• Scapular adductors
• Scapular abductors
OBJECTIVES • Spinal lateral flexor control
• Shoulder adductor control
• Scapular adductor control
• Scapular abductor control
CUES • Initiate movement with scapular glide followed by lateral flexion
• Maximize lateral flexion before lowering trunk to mat
• Allow opposite side of pelvis to lift off Mat
Butterfly
Advanced
Set Up: Starting in Hug-a-Tree position
Resistance: medium
Inhale: Laterally flex trunk
Exhale: Rotate trunk toward Cadillac, bring top arm up and over,
bottom arm under and across, reach both arms back
Inhale: Reverse sequence, returning to lateral flexion position
Exhale: Lift trunk to upright, return to start position
MUSCLE FOCUS • Spinal lateral flexors and rotators
• Shoulder adductors
• Shoulder extensors
OBJECTIVES • Spinal lateral flexor and rotator control and stretch
• Shoulder adductor control
• Shoulder extensor control
• Scapular stabilization
CUES • Maintain constant tension in springs
• Keep arms wide during lateral flexion
• Keep pelvis facing forward (as much as possible)
• Keep shoulder adductors engaged when taking arm overhead
Side Lift
Intermediate
Push Trough Group
Set Up: Lying on side in neutral spine position, arms straight,
head resting on bottom arm, top hand holding PTBar, pelvis perpendicular to Mat, legs straight and aligned
with trunk, top leg in front, feet plantarflexed
Resistance: light
Inhale: Bend and straighten top arm, bringing PTBar forward and up
Exhale: Lift trunk into lateral flexion, lifting bottom arm toward PTBar
Inhale: Lower trunk, lowering bottom arm
Exhale: Bend and straighten top arm, bringing PTBar down and back, return to start position
MUSCLE FOCUS • Spinal lateral flexors
• Spinal flexors
• Spinal extensors
OBJECTIVES • Spinal lateral flexor strength
• Spinal lateral flexor stretch
• Trunk stabilization
CUES • Keep arm on PTBar straight while lifting body
• Imagine moving between two panes of glass
