Akin to the engineering of a suspension bridge, our side back musculature is constantly at work every time we move. Lateral trunk muscles play a pivotal role in the daily life of the grower. Reaching down to plant a new row of veggies, extending to liberate crops from invasive weeds, and, wielding hand tools to prepare the soil. These side back muscles need maintenance—especially if they are painful. Here’s a flexibility and strength exercise to gain range of motion and structural integrity.
1. Whartons Flexibility Zone ® One—Lateral Trunk Flexors—Stand with knees slightly bent and both arms at your sides. Raise one arm, placing that hand behind your head with the elbow pointed away from your body. Bend at the waist so that the arm that is straight is lowered down the side of the leg toward the knee and lower leg. Exhale as you reach to one side. Engage side abdominal and back muscles and keep hips stable. Hold the end range of motion position for 1-2 seconds. Inhale and return to start position. Repeat 8-10 reps.
Whartons Strength Zone ® One—Lateral Trunk Flexors—Lie on side. Place feet under stable surface for support. Exhale as you engage side abdominal and back muscles and lift your trunk upward. Maintain alignment with hips. Inhale as you slowly return to start position. Repeat 8-10 reps.