For side bending or lateral flexion of the neck, gently lean your head to one side as if you were trying to touch your ear to the base of your neck on the same side. Sit upright. If Crunches build front abs then Side Bends build the lateral Abdominal muscles. Dr. Daniel & Family Health Chiropractic are one of the best Austin chiropractors, serving Austin, West Lake Hills and surrounding areas. If you back pain, side bending (also known as lateral flexion) exercises should not be left out. If the jumbo-pelvic area is stable, the force travels up from lower back and cushioned up all the way to the upper back, thereby reducing pressure on any particular joint. Holding a dumbbell in each hand, stand with your feet hip-width apart. According to a study by the American Council on Exercise, this is one of the best lateral head triceps exercises you can do (1). Dr. Daniel offers the most personal, highest quality chiropractic care in Austin. Start in easy pose and place your left hand on the floor with your elbow slightly bent. Start perform the exercise while your sitting. Grab a set of dumbbells and allow your arms to hang down by your sides with your palms facing towards each other. The safest place to start side bending exercises is on all fours. Slide the top part of your body to one side and bring the lower part towards the same side creating a bend. Holding a dumbbell in each hand, stand with your core braced and your feet hip-width apart. The primary muscles involved in side bending include: First, let's go over the Erector Spinae. Loop a resistance band around your calves and stand up straight with your feet … If you don't have any problems side bending and your back pain is not severe, then simply standing or sitting down and side bending is another option. 2. That’s the starting position. Lower it back down to meet your right leg. Starting Position: Stand holding dumbbells in your hands with a closed, neutral grip (thumbs around the handles and palms facing your body). Stand in front of a chair, holding the top of it for support. Keeping your chest up and your shoulders still, slowly raise your hands out to the side until your arms and torso form a ‘T.’ Maintain a slight bend in your elbows. (Your body should form a straight line from your left shoulder to your left heel.) Because, sometimes, a lateral move really is a step in the right direction. Step your right foot onto the bench, pushing through your heel and raising your left leg. S. Shallow breathing not only contributes to tight low back muscles, but it also creates tension in the neck and shoulders. Slowly lower the dumbbells back to the starting position. 2) Acute lower back injury (eg some people can sprain their lower back with just a hard sneeze!). As you exhale, bend your head and torso sideways to the right and look toward your tailbone. These … If you have not been properly training or conditioning a set of muscles, then when you move in a certain way you can sustain an injury. If you push the stronger and painful muscle to work further, it will lead to injury or a total breakdown (sprain or tear) – so that it do not need to work anymore (same goes for our mind!). Bending over, either in dumbbell or cable version is the only way to effectively target the rear deltoid muscles. Trainers divide movement patterns into three groups: sagittal (forward or backward), frontal (side-to-side), and transverse (rotational). This is usually described as knee pain after a jog. Perform Lateral Flexion. Hamstring tendonitis is a swollen or injured hamstring tendon. 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