Generally in the fitness centers, people get involved in two types of dumbbell side bends (holding a pair of dumbbells).
Type-1: Alternate isolated lateral flexion of spine keeping the pelvis in neutral state using standing posture Type-2: Alternate lateral flexion of spine associated with pelvic tilt on the side of bending by standing on an inclined stepper.
In this technique, hip abduction (closed-kinematic chain) takes place on the side of lateral flexion of spine towards the tilted side of the stepper.
In my textbook, "Biomechanics-The nucleus of Physiotherapy", I have explained the role of thoracic spine in facilitation of smooth shifting of weight from one hip to another.
In chapter:6, using mathematical instruments, I have explained how lateral flexion of thoracic spine concomitantly helps in (1) avoiding obstruction from femoral head on the opposite side when pelvis tends to tilt on the opposite side (2) pushing the femoral head laterally on the same side.
For example, during walking, when right lower extremity has to come from its stance phase to swing phase, weight has to be shifted to the left lower extremity.
During this weight shifting process, there should be right lateral pelvic tilt associated with left lateral flexion of thoracic spine to help (1) avoiding obstruction from right femoral head (2) pushing the left femoral head to the left side resulting in left hip adduction.
According to this example, using closer analysis, one can understand the conjoint role of left lateral flexors (concentric contraction) and left hip abductors (eccentric contraction).
In fact, during such weight shifting mechanisms, when concentric contraction of lateral flexors of spine is associated with concentric contraction of same side hip abductors, it can resemble 'waddling gait' in which lateral trunk movements are exaggerated.
Thus, as a normal pattern of weight shifting, lateral flexion of thoracic spine should be associated with same side hip adduction.
But in fitness centers, various people engage in Type-1 and Type-2 variations.
Out of these two, Type-2 violates the normal pattern of weight shifting.
In Type-2 form, lateral flexion of thoracic spine is associated with same side hip abduction when the side-bends are performed towards the tilted side of the stepper.
I would suggest two productive forms (1) Side-lunge + Side-bending.
Example: Right side-lunge associated with right side-bending (2) Side-bends using a lunge posture.
Example: Left lunge associated with right side bending.
These two mechanisms require pictorial support for understanding.
But still, even without emphasizing on side-bends, the core system can be strengthened through various exercises like squats, lunges etc.
Type-1: Alternate isolated lateral flexion of spine keeping the pelvis in neutral state using standing posture Type-2: Alternate lateral flexion of spine associated with pelvic tilt on the side of bending by standing on an inclined stepper.
In this technique, hip abduction (closed-kinematic chain) takes place on the side of lateral flexion of spine towards the tilted side of the stepper.
In my textbook, "Biomechanics-The nucleus of Physiotherapy", I have explained the role of thoracic spine in facilitation of smooth shifting of weight from one hip to another.
In chapter:6, using mathematical instruments, I have explained how lateral flexion of thoracic spine concomitantly helps in (1) avoiding obstruction from femoral head on the opposite side when pelvis tends to tilt on the opposite side (2) pushing the femoral head laterally on the same side.
For example, during walking, when right lower extremity has to come from its stance phase to swing phase, weight has to be shifted to the left lower extremity.
During this weight shifting process, there should be right lateral pelvic tilt associated with left lateral flexion of thoracic spine to help (1) avoiding obstruction from right femoral head (2) pushing the left femoral head to the left side resulting in left hip adduction.
According to this example, using closer analysis, one can understand the conjoint role of left lateral flexors (concentric contraction) and left hip abductors (eccentric contraction).
In fact, during such weight shifting mechanisms, when concentric contraction of lateral flexors of spine is associated with concentric contraction of same side hip abductors, it can resemble 'waddling gait' in which lateral trunk movements are exaggerated.
Thus, as a normal pattern of weight shifting, lateral flexion of thoracic spine should be associated with same side hip adduction.
But in fitness centers, various people engage in Type-1 and Type-2 variations.
Out of these two, Type-2 violates the normal pattern of weight shifting.
In Type-2 form, lateral flexion of thoracic spine is associated with same side hip abduction when the side-bends are performed towards the tilted side of the stepper.
I would suggest two productive forms (1) Side-lunge + Side-bending.
Example: Right side-lunge associated with right side-bending (2) Side-bends using a lunge posture.
Example: Left lunge associated with right side bending.
These two mechanisms require pictorial support for understanding.
But still, even without emphasizing on side-bends, the core system can be strengthened through various exercises like squats, lunges etc.
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