Side Bend
Rep Range
Time Based
Hints
Stand tall with feet shoulder-width apart and a neutral spine. Bring your hands together in a prayer position overhead, bending your elbows slightly. Keeping your core engaged and arms overhead, lean to one side, feeling a stretch along the side of your torso. Ensure the movement is fluid and controlled. After holding briefly, return to the center and lean to the opposite side, pausing in the middle between each side.
Common Mistakes
Avoid leaning forward or backward during the side bend, ensuring that the motion remains purely lateral. It's crucial to keep both feet grounded throughout the stretch and to ensure that the hips remain square and stable. Also, be mindful of the hands' position, ensuring they remain aligned and don't drift forward or backward.
Breathing
Inhale deeply while standing upright. Exhale slowly as you lean to one side. Inhale again as you return to the center, and exhale as you lean to the opposite side. Utilizing this rhythmic breathing pattern can enhance the stretch and foster relaxation.
Muscle Focus
Primary Focus Area
Latissimus Dorsi, Serratus Anterior