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Lateral Flexion, using a chair and wall
Exercises August 4th, 2007
The Lower Back Stretch using a Chair exercise mainly stretched the muscles on either side of the spine.This exercise emphasizes the muscles:
- that run from top of the hip bones &
- the side muscles of the waist
the final part of the movement, which involves a MILD rotation of the shoulders relative to the hips, moves this latter stretch from the side of the waist to the muscles closer to the spine itself.
This exercise also uses the chair but has one side of the chair placed next to a wall. Ensure that the chair will NOT slide sideways away from the wall. [1]
Lean forward onto one elbow, as shown. [2 & 3] This time, keep the head in line with the shoulders. If your back is tender, lower yourself down into this position by using the other hand as in the Lower Back Stretch using a Chair exercise.
[4] Having supported your weight on one elbow, lean all your weight onto it, and roll the opposite shoulder backwards until it is vertically over the shoulder on whose elbow you are leaning (or as close as you can manage/come to this position). You can press back against the wall to help you get into the first position. Feel the stretch in the side of the waist.
[5] Still leaning on the elbow, raise the free arm and reach out in the direction of the leg you are leaning over, as shown.
You can control the stretch by either:
- The degree of reaching with the top of the arm [6], or
- How much the lower arm lets the body lean to the side
Note: you can increase this more by moving the supporting elbow further forwards to the knee, and transferring more weight to it. Ensure you are safely supported at all times.
To move the stretch closer to the spine, while maintaining the sideways stretch, VERY SLOWLY roll the top shoulder forwards in small increments. [7]
As you do this, you will feel the stretch move from the side of the waist closer to the spine.
[8] When you have stretched sufficiently (at least 30 seconds), support your weight using the elbow on your knee and return the top hand to its starting position (a similar position on the other knee). Carefully transfer your weight to your hands and use your arms to return to the starting position.
Repeat for the other side. Take particular notice whether one side is more flexible than the other. If this is the case, next time you stretch begin with the TIGHTER side, then stretch the looser side, and re-stretch the tighter side.
Make this a general rule for all the exercises that allow a right and left side comparison.
In the event you feel the stretch obtained from this position is insufficient for you, it can be increased by the following:
- Commence the starting position by resting your body’s weight on the back of your arm instead of the elbow, OR
- You may rest the hand on a support placed on the floor next to the ankle of the leg you intend leaning over. (The support should be of a height which gives you just sufficient height), OR
- The hand can be placed on the floor - this will be the maximum stretch position depicted in photograph [9]. All other instructions will be the same.
Do NOT try these more extreme versions if the first version above is effective. In most exercises, the proportions of one’s body will determine the strength of the effect.
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