Lateral Flexion/Rotation Flashcards
Side Lifts
Fundamental
Set Up: Lying on side in neutral spine position, bottom arm straight and palm facing up, head resting on arm, pelvis
perpendicular to Mat, legs together, top hand placed on
Mat, elbow bent
Exhale : Lift legs
Inhale : Lower legs without touching mat
Change side after 10 repetitions
Muscle Focus
Spinal Lateral Flexors
Spinal Flexors
Spinal Extensors
Hip Adductors
Objectives
Spinal lateral flexors strength
Trunk stabilization
Hip adductors
Cues
- Bias work toward abdominals (move legs slightly forward of center line if necessary)
- Keep neck and shoulders relaxed
- Move legs as one unit when tilting pelvis
Saw
Intermediate
Set Up: Sitting upright, legs straight, feet dorsiflexed shoulder
width apart, arms in T position, palms facing forward
Inhale : Rotate Trunk
Exhale : Reach forward as back arm internally rotates, front hand reaches past outside of foot
Inhale : Return to upright position (trunk in rotation), back arm returns to shoulder line,front arm remains forward (L shape) before returning ro T position
Exhale : Rotate to center, return to start position
Muscle Focus
Hip Extensors
Spinal Extensors
Spinal Rotators
Objectives
Hip extensors stretch
Spinal extensors control
Spinal rotators control
Cues
- Rotate around longitudinal axis
- Maintain back extensor engagement
- Keep head aligned with spine, nose aligned with sternum
Spine Twist
Intermediate
Set Up: Sitting upright, legs straight and together, feet dorsiflexed, toes toward ceiling, arms in T position, palms facing up
Exhale : Rotate Trunk to one side (2 pulses)
Inhale : Rotate to center
Exhale : Rotate trunk to one side (2 pulses)
Inhale : Rotate to center
Muscle Focus
Spinal Rotators
Spinal Extensors
Objectives
Trunk mobility
Spinal rotators control
Spinal extensors control
Cues
- Keep pelvis and legs stable throughout
- Move head and arms together with trunk
- Initiate movement from trunk and not arms
- Maintain T position with arms
- Keep head aligned with spine, nose aligned with sternum
Corkscrew
Intermediate
Set Up: Lying supine, arms by sides, legs straight and together,
perpendicular to Mat
Inhale : Move legs to one side
Exhale : Circle legs down and around to opposite side, return to start position Alternate direction
Muscle Focus
Spinal Flexors
Spinal Rotators
Hip Flexors
Objectives
Spinal flexors
Spinal rotators control
Hip flexors control
Cues
- Move pelvis and legs as one unit
- Keep legs together
- Initiate movement with spinal rotators
- Maintain pelvic lumbar stabilization (bend knees if necessary)
Side Kick
Intermediate
Set Up: Lying on side, leaning on elbow, fingers touching sides of head, trunk lifted, legs straight and aligned with
body, top leg at hip height, feet plantarflexed
Exhale : Swing top leg forward, dorsiflex foot (2 pulses)
Inhale : Swing top leg back, planatflexed foot (2 pulses)
Muscle Focus
Spinal Lateral Flexors
Spinal Flexors
Spinal Extensors
Hip Flexors
Hip Extensors
Objectives
Trunk stabilization
Hip flexors control & stretch
Hip extensors control & stretch
Cues
- Maintain neutral pelvis (as close as possible)
- Maintain stable trunk
- Avoid sinking into supporting shoulder and rib cage
- Keep head aligned with spine
Hip Circles Prep
Advanced
Set Up: Sitting in V position, arms straight and parallel, hands placed on Mat behind pelvis, fingers facing away
from body, legs straight and together on diagonal line,
feet plantarflexed
Inhale : Move legs to one side
Exhale : Circle legs down & around to opposite side, return to start position
Muscle Focus
Spinal Flexors
Spinal Rotators
Hip Flexors
Objectives
Spinal flexors control articulation
Spinal rotators control
Hip flexors control
Cues
- Move pelvis and legs as one unit
- Keep legs together
- Initiate movement with spinal rotators
- Maintain pelvic lumbar stabilization (bend knees if necessary)
Side Kick Kneeling
Advanced
Set Up: Kneeling on one knee, shoulder over wrist, fingers facing away from body, top leg lifted to hip height (or higher), fingers touching behind head
Exhale : Swing top leg forward, dorsiflex foot (2 pulses)
Inhale : Swing top leg back, plantarflex foot (2 pulses)
Muscle Focus
Spinal Lateral Flexors
Spinal Flexors
Spinal Extensors
Hip Flexors
Hip Extensors
Objectives
Trunk stabilization
Hip flexors control & stretch
Hip extensors control & stretch
Cues
- Maintain neutral pelvis (as close as possible)
- Maintain stable trunk
- Avoid sinking into supporting shoulder and rib cage
- Keep head aligned with spine
Side Bend
Advanced
Set Up: Sitting sideways, weight on one side of pelvis and
supporting arm, legs bent, top leg in front of bottomleg, other arm down by side
Inhale : Lift pelvis, straighten legs, raise top arm to shoulder height, body on diagonal line
Exhale : Lift pelvis higher toward ceiling, transferring top arm overhead
Inhale : Return to diagonal line
Exhale : Lower body, return to start position
Muscle Focus
Spinal Lateral Flexors
Scapular Stabilizers
Shoulder Adductors
Objectives
Spinal lateral flexors strength
Scapular stabilization
Shoulder strength
Cues
- Keep legs together and weight on foot of top leg
- Keep bottom foot plantarflexed and resting on Mat
- Maximize use of lateral flexors and minimize use of legs
Corkscrew Advanced
Advanced
Set Up: Starting in Roll Over position, legs overhead
Inhale : Rotate spine, move legs to one side
Exhale : Roll down side of trunk, circle legs around, rotate spine, roll up opposite side od trunk, move legs to center, return to start position
Muscle Focus
Spinal Rotators
Spinal Flexors
Hip Flexors
Objectives
Spinal rotators control
Spinal flexors control
Hip flexors control
Cues
- Move pelvis and legs as one unit
- Initiate movement with spinal rotators
- Keep shoulders stable
- Maintain pelvic lumbar stabilization
- Imagine drawing a large circle with feet around body
Hip Circles
Advanced
Set Up: Balancing in V position, legs straight and together on
diagonal line, back flat, arms straight and reaching
forward, shoulder width apart
Inhale : Rotate upper trunk, arms & head in one direction, pelvis & legs in opposite direction
Exhale : Circle legs down & around to opposite side & arms up and around to opposite side simultaneously, return to star position
Muscle Focus
Spinal Rotators
Spinal Flexors
Spinal Extensors
Hip Flexors
Objectives
Spinal rotators strength
Hip flexors strength
Cues
- Maintain pelvic lumbar stabilization
- Move legs and pelvis as one unit
- Move arms, trunk and head as one unit
Twist
Advanced
Set Up: Starting in Side Bend position
Inhale : Lift pelvis, straighten legs, raise top arm to shopulder height, body on diagonal line
Exhale : Lift pelvis toward ceiling, rotate trunk, reach arm under & back
Inhale : Return to diagonal line
Exhale : Lower body, return to start position
Muscle Focus
Spinal Lateral Flexors
Spinal Rotators
Scapula Stabilizers
Shoulder abductors
Objectives
Spinal rotators control
Scapular stabilization
Shoulder strength
Cues
- Keep legs together and weight on foot of top leg
- Create pyramid shape when lifting pelvis toward ceiling
- Maximize use of lateral flexors and minimize use of legs
- Reach arm back maximizing spinal rotation
