Side Bend

External Oblique (same side), Internal Oblique (same side), Quadratus Lumborum (same side), Erector Spinae (same side), Semispinalis (same side), Deep Posterior Spinal Group (same side), Rectus Abdominis (same side), Transversus Abdominis

• Lifts the underside of the trunk up and away from the mat.

• Side bends the torso up and over to create an arch.

• Supports and stabilizes the spine in the lateral flexion and resists the torso from rotation or collapsing forward or back.

  

  
  

Supraspinatus, Middle Deltoid, Pectoralis Major (clavicular, upper ranges)

• Creates an anchor point by press the hand into the mat.

• Lifts the upper trunk from under the armpit up away from the mat.

• Lifts the top arm up and overhead as the hips rise.

  

  

Lower Trapezius, Serratus Anterior, Pectoralis Minor, Latissimus Dorsi

• Create scapular stabilization to assist with the shoulder abductors to create the anchor point into the mat.

• Pulls the shoulders down away from the ears.

  

  

Serratus Anterior, Pectoralis Minor

• Separates the shoulder blades for scapular stabilization to help create the anchor point into the mat with shoulder abductors.

  

• Hip extensors co-contract with the spinal stabilizers to provide stability for the hips and trunk.

• Hip abductors on the underside assist to lift the hips up and away from the mat.

• Knee extensors straighten the legs as the body rises.

• Shoulder adductors pull the top arm back down when the hips lower to the mat.

• Elbow extensors keep the supporting arm straight.