Weighted Lumbar side flexions

This is an instructional video to correctly demonstrate Weighted Lumbar side flexions

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise works your Obliques
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. In standing hold a weight plate with one hand by your side
  5. Next simply side flex your body down towards this side and then return to the vertical position and repeat.
  6. For strengthening you should perform 6-10 reps to fatigue
  7. You should perform 3-5 sets with 3 minutes rests
  8. This session can be done 2-3 times per week
  9. For endurance you should perform 15-25 reps to fatigue
  10. You should perform 3-5 sets with no more than 30 second rests
  11. This session can be done 2-3 times per week

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Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).