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Spine (Lumbar) - Lateral Flexion - Articulations

Spine (Lumbar) - Lateral Flexion - Articulations

Spine (Lumbar) - Lateral Flexion - Articulations Lateral flexion of the spine refers to the movement of bending the spine sideways, specifically targeting the lumbar region. Articulations refer to the joints involved in this movement. This exercise primarily focuses on strengthening the muscles of the core, especially the obliques, which play a significant role in stabilizing and flexing the spine. Articulations involved in this movement include the facet joints, which are located on both sides of the vertebrae. These joints allow the vertebrae to glide and slide against each other, facilitating lateral flexion of the lumbar spine. Performing exercises that target spinal lateral flexion articulations can help improve overall core stability, enhance functional movement patterns, and prevent lower back injuries. Strengthening the obliques on both sides of the abdomen can also improve posture and provide a more balanced appearance to your physique. Remember to always focus on maintaining proper form and technique while performing exercises that involve spinal movements. Starting with lighter weights or minimal resistance is recommended to master the correct form before progressing to more advanced variations. Incorporating this exercise into your routine can help you develop a stronger, more stable core and support your overall fitness goals.

Instructions

  • Start by standing with your feet shoulder-width apart and your arms relaxed at your sides.
  • Engage your core and maintain good posture throughout the exercise.
  • Slowly lean to the right side, bringing your right hand down towards your right knee while keeping your left hand reaching overhead.
  • Remember to keep your spine in a neutral position and avoid any twisting or bending forward.
  • Hold the stretch for a few seconds, feeling the stretch along the left side of your torso.
  • Return to the starting position and repeat the movement on the opposite side by leaning to the left.
  • Continue alternating sides for the desired number of repetitions or time.
  • Remember to breathe deeply and exhale as you lean into the stretch.
  • Avoid any jerky or sudden movements and focus on maintaining control and stability throughout the exercise.

Tips & Tricks

  • Ensure proper warm-up before performing the exercise.
  • Engage your core muscles to provide stability during the exercise.
  • Pay attention to your form and maintain a neutral spine throughout.
  • Start with lighter weights and gradually increase the resistance as you progress.
  • Listen to your body and avoid any movements that cause pain or discomfort.
  • Include exercises that target the muscles of the lower back and obliques to strengthen the surrounding muscles.
  • Incorporate stretching exercises for the spine and side muscles to improve flexibility.
  • Perform the exercise in a controlled manner, avoiding any abrupt or jerky movements.
  • Consider using a mirror or seek feedback from a qualified fitness professional to ensure proper technique.
  • Stay consistent with your training and gradually increase the volume and intensity over time.
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