Strengthen Flexibility with Side Bend Stretch

Side Bend Stretch

Rep Range

Time Based

Hints

Start in a standing position with feet hip-width apart and a neutral spine. Bring both arms overhead, bending the elbows so that the hands meet above your head in a prayer-like position. Engage your core slightly to stabilize your torso. Keeping the hands together, gently bend your torso to one side, aiming to get a stretch along that side of the body, from the hip up to the armpit. Your weight should remain evenly distributed between both feet. Maintain a forward gaze, ensuring that your movement is purely lateral, not leaning forward or backward. After holding the position for several breaths or a comfortable duration, return to the starting position and bend towards the opposite side.

Common Mistakes

Avoid pushing the hips out to the side, and refrain from leaning forward or backward to ensure spine alignment. It's essential to keep the hands together and close to the head. Ensure you move within a comfortable range, avoiding any straining or over-stretching.

Breathing

Take a deep inhalation as you position your hands overhead. As you bend to one side, exhale slowly, using the breath to deepen the stretch. Maintain a steady, rhythmic breathing pattern throughout, inhaling as you return to center, and exhaling as you bend to each side.

Muscle Focus

Primary Focus Area

Latissimus Dorsi, Serratus Anterior, Triceps