On my way to discover the stability and strength of a side bend, I have found a very useful base of simple exercises from which to build from. Giving these exercises to my clients is always the evidence I need to back that theory up, so thanks for your contribution!!  I have seen them blossom with these simple exercises, in their own time, into complex movements with strength and grace. 

The picture below is the fascial connection of Lateral Line of the body, called an Anatomy Train (Tom Meyers).  The lateral anatomy train shows the connection from the feet, all the way to the neck. This is what we are working on specifically, and both sides will feel very different.  

I was surprised by how much these simple exercises worked.  Why the surprise?  I think of strengthening the lateral body by standing upright and lunging to the side as more functional, relating ground force to gravity.  But these were on a mat sitting sideways and what do “rising clams” have to do with functionality?

In these videos, we will journey through basic exercises to find strength and stability in side plank, side bend, star.  The side plank is called Vasisthasana in yoga.  By shortening the length of our legs in “rising clams”, we can activate the muscles around the pelvis in a more effective way.  We take advantage of the feedback from the floor to feel the contraction of our hip.  This helps to create strength for the big movement moments later in the video.  

How to use this video

There are 4 exercises.  Start at the first exercise and really get good at it.  Then the second.  Maybe stack the first and second exercise together. Then try the rest.  Keep the image of how the lateral line connects from the picture below!  Let me know how it goes, and if you have any questions. Enjoy exploring your lateral body!!