Sometimes certain exercises just don't feel right, and you might feel like a contortionist trying to bend your body in a way it doesn't want to go. Training normal movements that your body is designed for is functional and can help you reach your goals. If you want to add torso lateral flexion to your workouts, you need to understand the muscles, bones and range of motion involved to do so safely and effectively.
Lateral Flexion of the Spine
Your spine moves in different directions to allow you to function on a daily basis. Lateral flexion is just one of four movements that your spine performs. Lateral flexion also is known as side bending, and can be done to the right or left. Lateral flexion can be performed standing, seated or lying on the floor. The movement can be used to strengthen the muscles that move your spine or to stretch the muscles.
Involved Muscles
Many people believe that standing lateral flexion is an effective way to train the core muscles, according to Dr. Len Kravitz of the University of New Mexico. While it is true that the internal and external obliques, as well as the transverse abdominus, are active during lateral flexion, the deep spine muscles are more efficient at the movement. The quadratus lumborum, or QL, originates on the crest of your hip and inserts on the upper four lumbar vertebrae and the lower border of the twelfth rib. Its action is pure lateral flexion of the spine, limiting the involvement of the obliques.
Training Lateral Flexion
Lateral flexion can be trained as part of a core training program. Done properly it can help improve the range of motion and strengthen the QL. The soreness you feel in the obliques from side bending often is because the muscles are overstretched, not because you are working them hard. Use a light weight and bend to the side only up to 30 degrees, the normal range of motion for lateral flexion, according to the United States Department of Veterans Affairs. Perform eight to 12 repetitions on each side before you move on to other abdominal exercises.
Considerations
If your goal is to train the obliques, use rotation and spinal flexion, or forward bending, to target these muscles more effectively. A well-rounded core training program should include flexion, extension, rotation and side bending. Instead of an excessive range of motion, limit movements to 30 to 45 degrees in a slow, controlled manner. Form and quality of repetitions are more important than quantity. Train your abs at least three to five days per week for the best results.
Member Comments