Side-to-side lateral movements matter
Most workout moves have us moving forward and backward, and up and down. Rarely do we move from side-to-side, or in a diagonal direction. Abby Johnson-Bertan, from GoodLife Fitness, says that we tend to focus our eyes in front of us when we exercise, especially with running and walking. Lateral moves can help us to adapt to unexpected movements, which could possibly save us from falling when walking the dog or hiking on uneven ground.
By adding lateral movements to your exercise routine, you can correct muscle imbalances, improve stability, strengthen smaller muscle groups, stabilize your pelvis and hips, and reduce injuries. Lateral movements include side lunges, side shuffles, lateral bear crawls and jumping jacks.
Not only do lateral movements help to reduce injuries, but they also help to improve mobility and even out imbalances as we age. “Forward movements, like running and biking, use the same dominant muscles – stressing your hamstrings, calves and quads,” says Tara Laferrara, founder of the TL Method and co-owner of Compass Fitness. “You stress the dominant muscle groups, causing them to become increasingly stronger as your smaller muscles stay the same. Working the muscles on the inside and outside of your legs, for example, helps to keep you injury-free.”
Include in your regular workout a couple of times per week.
- SIDE LUNGES 12 repetitions per leg x three sets
- SIDE SHUFFLES 20 yards per leg x three sets
- LATERAL BEAR CRAWLS 20 yards in each direction x three sets
- JUMPING JACKS OR STAR JUMPS 30 seconds x three sets
- SPEED SKATER 10 repetitions per leg x three sets
Laferrara says that she includes lateral exercises in all parts of her workout, including the warm-up, workout, and cool-down, but she finds them especially important when warming up. “You are preparing your body for any movement that will occur in the workout. Even as a trail runner, which is primarily a forward movement, at some point you’ll most likely have to jump to the side to avoid tripping. You have to get your body ready for that.”
There are two ways to perform a lateral movement. When you move a limb away from your body, it’s called abduction. And when you bring it back in, it’s referred to as adduction. “These movements stabilize your joints and your dominant muscles,” says Laferrara.