Move of the Month: The Side Bend

The Side Bend exercise is to enhance lateral mobility of the spine. It primarily targets the transversus abdominis, deep pelvic floor, obliques, hip extensors and scapular stabilizers. Attention should be paid to the abdominal contraction to prevent rib cage from rotating or popping. The cervical spine should stay aligned with the thoracic spine.

The Side Bend modifications:
a) Bring the feet closer to or further away from body to increase/decrease difficulty.
b) Leave the bottom knee on the mat, do not fully extend that leg (less pressure in the supporting arm & shoulder).

The Side Bend exercise:
1) Begin by sitting on your side, knees bent with top leg laterally rotated and foot flat on mat slightly forward of you sit-bones. Your bottom leg is resting on the mat with foot behind top foot. Your upper body is supported on one hand flat to the ground in line with your hip and your other arm is resting on your knee with the palm up.
2) Inhale, stabilize your supporting shoulder and lift pelvis towards the ceiling by extending legs out. You should be completely sidelong to the ground, with only your feet and one hand touching the floor. The rest of your body should be propped up in the air.
3) Simultaneously, reach your free arm overhead framing your face.
4) Keep your eyes focused ahead
5) Exhale while bringing your free arm back to your side, bending your knees and lowering your pelvis to the mat.

Repeat 3-5 times on each side

Always consult your doctor for medical advice and treatment before starting any exercise program. If you should experience any pain or discomfort, please discontinue the exercise and consult your doctor immediately.

The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage.

Move of the Month: The Clam

Target muscles – Posterior glute medius, gluteus maximus.

Who will benefit from this exercise – Anyone who wants to increase hip joint mobility and tone hip and thigh area. More specifically, Cyclists who tend to overuse anterior glute medius due to bike positioning and cycling motion. Runners for prevention of common injuries such as: Iliotibial Band (IT Band) Friction Syndrome at the knee (pain on the outside of the knee), Trochanteric bursitis or ITB friction at the hip (pain at the outside of the hip), Patellofemoral pain syndrome, pain at the front of the hip or the knee, and hamstring injuries.

Why strengthening posterior glute medius are important – Posterior glute medius aids in pelvic stability and the prevention of hip, knee and back problems.

Lie on your right, with knees bent to 30 degrees and resting on top of each other. Use your right arm to support your neck and head and rest your left palm on the mat in front of your chest for support. Inhale to prepare in your Neutral spine.

Exhale engage pelvic floor and transverse abdominals and outer thigh and lift the upper (left) leg, keeping your heels together, maintaining neutral spine and keeping hips still.Inhale to stay and Exhale maintain abdominal and leg connection and return to starting position.

Repeat 10 times each side.

The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage.