Lateral Flexion/Rotation

Question 1

Side Stretch

Fundamental

Answer 1

Set Up: Sitting sideways on Wunda Chair, one leg straight, foot
plantarflexed, touching floor, other leg bent in front of
Chair, heel hooked around back of Chair, one hand
placed on pedal, shoulder over wrist, other hand
reaching overhead, palm facing ceiling, shoulder
internally rotated, body on diagonal line
Resistance: light
Inhale: Arc trunk sideways, lowering pedal
Exhale: Straighten and lift trunk, raising pedal, return to start
position

MUSCLE FOCUS • Spinal lateral flexors
• Spinal flexors
• Spinal extensors
OBJECTIVES • Spinal lateral flexor control and stretch
• Trunk stabilization

CUES • Maintain co-contraction of abdominals and back extensors
• Keep straight leg in contact with floor
• Begin and end movement with trunk and leg on diagonal line
• Imagine moving between two panes of glass

Question 2

Side Stretch Kneeling

Intermediate

Answer 2

Set Up: Kneeling side in front of Wunda Chair, legs parallel, hip width apart, inside arm straight, hand placed on pedal,
palm facing down, fingers forward, outside arm overhead, internally rotated, elbow slightly bent, palm facing up
Resistance: light to medium
Exhale: Arc trunk sideways, lowering pedal
Inhale: Straighten and lift trunk, raising pedal, 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 pelvis and lower body stable
• Maintain scapular stabilization
• Maintain co-contraction of abdominals and back extensors
• Imagine moving between two panes of glass

Question 3

Pike Side

Intermediate

Answer 3

Set Up: Standing side to Wunda Chair, trunk rounded, legs
straight, feet placed on pedal, inside leg in front, arms
straight, shoulders above wrists, hands placed on
side edge of chair, fingers wrapped around front and
back of chair
Resistance: medium to heavy
Exhale: Raise body, lifting pedal
Inhale: Lower body, pressing pedal down (without touching
bottom), return to start position

MUSCLE FOCUS • Spinal flexors
• Spinal rotators
• Shoulder flexors
OBJECTIVES • Spinal rotator strength
• Shoulder flexor strength
• Scapular stabilization

CUES • Lift pelvis upward
• Keep shoulders over wrists
• Keep head aligned with spine, eyes directed toward body