Trunk Lateral Flexor Exercises

Lateral flexion of the trunk occurs when you move your torso from side-to-side. Strong lateral flexors are beneficial for performing everyday tasks such as carrying a suitcase, your kids or the groceries. Lateral movements of the trunk are also essential for executing moves during sports activities. Conditioning your muscles by doing lateral flexor exercises can help improve balance and agility, while reducing your risk of injury.

  1. Target Muscles

    • Lateral flexion of the trunk is controlled by a few specific muscles of the back and abdomen. The erector spinae muscles are a group of three muscles that run the length of the spine. The oblique muscles, located on either side of your abdomen, are the prime movers of lateral flexion. The rectus abdominis aid the obliques in lateral flexion.

    Side Bridge

    • The side bridge exercise uses your own body weight for resistance and brings your trunk out of lateral flexion into a neutral position. This is an appropriate exercise for beginners or can be used as a dynamic warmup before progressing to more challenging exercises. To perform the side bridge, lie on your right side with your hips stacked and legs extended. Support your upper body on your right elbow and place your left hand on your hips. Stabilize your core, then lift your hips off the floor until your body forms a straight line. Pause at the top of the movement, then lower back to the floor. Complete 10 to 15 repetitions and repeat the exercise with your left side.

    Saxon Side Bend

    • The Saxon side bend is a challenging lateral flexion exercise. Use only light weights for this exercise, especially when just starting out or you're likely to have some very sore muscles in the days following. Begin a Saxon side-bend by standing with your legs slightly apart. Hold a light dumbbell in each hand with your arms extended overhead, which is where they should stay throughout the exercise. Position your hands directly above your shoulders. Stabilize your abdomen, straighten your back, inhale and slowly bend to the right as far as possible without twisting your trunk. Exhale as you return to the upright position. Repeat the exercise to the left. Continue to alternate sides until you have completed five to 10 repetitions with each side.

    Single-Arm Farmer's Carry

    • The single-arm farmer's carry, also known as the suitcase carry, is something you probably already do on a regular basis. Toting your purse or briefcase to and from work everyday, carrying a full bucket across the barnyard -- you get the idea. By using only one arm at a time, your lateral trunk flexors are forced to work hard to keep your trunk in the upright position. Begin the exercise by placing a dumbbell or any other weight on the floor. Stand next to the weight with your legs slightly apart. Engage your abdominal muscles, straighten your trunk and squat down to pick up the weight with one hand. Stand with the weight and walk 20 to 30 steps. Set the weight down and repeat the exercise back to the starting position with your other arm.

    Considerations

    • Exercises for the lateral flexors of the trunk are generally considered safe but they do put considerable stress on your spine. If you currently suffer from back issues, working with heavy weights may exacerbate your condition. Consult your health care provider before beginning a new exercise program.