1 Minute Habit for August 29

Do 10 standing side bends

Physical therapists call lateral flexion the 'forgotten movement' - most daily activities occur in forward planes, causing core muscles to weaken asymmetrically.

This simple motion activates the quadratus lumborum (QL) - your body's 'backpack muscle' that stabilizes the spine during walking and standing.

Traditional Hawaiian lomilomi massage incorporates side stretches to 'create space between the ribs' - modern kinesiology confirms this enhances diaphragmatic breathing capacity.

Your body moves in three planes: sagittal (forward/back), frontal (side-to-side), and transverse (rotation). Most exercise neglects frontal plane movements, creating weakness this habit corrects.

Improves rib cage mobility for deeper breathing
Reduces low back pain from muscle imbalances
Stretches the latissimus dorsi (improves overhead reach)
Massages internal organs through gentle compression
Counters 'desk hunch' postural distortion

📖 Supporting Research:

Journal of Bodywork and Movement Therapies - QL Muscle

International Journal of Sports PT - Lateral Flexion

💡 Actionable Tips

Keep hips stable (no swaying)
Reach overhead with opposite arm for deeper stretch
Exhale while bending to enhance rib mobility
Imagine creating space between each rib
Move slowly to engage stabilizers

🔄 How to Adapt This Habit

💼 For Busy Professionals:Do while waiting for coffee/printers
👶 For Parents:Make it a game: 'rainbow arms' with kids
📚 For Students:Use between study sessions to wake up

💬 Join the Challenge

🌊 Feel that satisfying stretch along your torso?

Your neglected lateral muscles just thanked you!

🌱 Be part of the habit community — follow us on Instagram @1minutehabit and tag us to share your journey!

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What did side bends reveal about your body?

Go for a 1-minute walk

Do a seated spinal twist for 30 seconds each side

💬 Your Success Stories

After herniating a disc, my PT prescribed side bends to rebalance my core. At first I could barely bend a few inches! Now I do them daily - not only has back pain disappeared, but my golf swing improved dramatically from the increased rotation.

— Carl

✨ Share Your Success Story

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