Now, the key to that exercise again is it starts to pattern this ability to
side bend rotate.
Not exact matches
The prongs on either
side help ensure that the tick mouth doesn't
bend too far to the
side and snap off while
rotating.
-- Lie flat on your back — Put your arms straight out at your
sides for some leverage — Raise your legs (you can keep your knees
bent if it's too hard to keep the legs extended)--
Rotate your hips left and right to both
sides like a windshield wiper.
To perform this exercise correctly,
rotate your shoulders internally so that your elbows point to
sides and keep the knees
bent during the exercise.
The abdominal muscles and lower back muscles help to
rotate and
side bend the spine, and they both help to stabilize the lumbar spine and lower back.
When I keep the
side «here», I'm getting the proper proportion of
side bending with counter rotation, and if I'm running straight, the center of gravity is going straight by keeping that central axis about which we're going to
rotate.
At that point,
rotate your bottom elbow up towards the ceiling and continue
side bending until you get to the end of your range of motion.
In addition to working at maximum capacity when you flex and
rotate, you obliques also work at maximum capacity when you
bend to the
side, like in standing dumbbell
side bends.
Its actions are to compress the abdominal contents to stabilize the spine, flex the spine (pull it forward like in crunches),
rotate the trunk to the opposite
side (contralateral rotation), and
bend the spine to the
side (lateral flexion).
Also, if the internal oblique on one
side is inhibited / lengthened while the external oblique on the opposite
side is inhibited / lengthened, the torso will
bend laterally and
rotate toward the
side of the inhibited internal oblique.
Rotate your body into a
side plank, reach behind you and land face up with you back
bent.
Laying on their front (prone) with the arm out to the
side and elbow
bent as shown, the athlete
rotates the shoulder to lift the weight towards the ceiling as far as is comfortable.
Rotate from
side to
side,
bending the knee and lowering the bar close to the ground on each
side.
The lower back and abdominal muscles also work to
rotate and
side bend your spine, and since life activities occur in many directions it is important to work your muscles in many directions.
They help us to
side bend and
rotate the body.
But to be able to reap those benefits we need to make sure that we engage in «pure»
side bending, instead of leaning forward and
rotating the body.
Actions - Contraction of one
side alone laterally
bends the trunk to that
side and
rotates the trunk to the other
side.
Internal rotation involves keeping the elbow close to your
side,
bent at 90 degrees and then
rotating your arm toward your body.
«Exhale and extend your torso to the right directly over the plane of the right leg,
bending from the hip joint, not the waist...
Rotate the torso to the left, keeping the two
sides equally long.
For the uninitiated, it's called four dimensional, or 4 - D, because the seats extend off the track to the
sides, allowing riders to independently
rotate head over heels, forward and backward — giving that mind -
bending dimensional effect.