To perform a side bend stretch, simply bend to one side, feeling a stretch along the side of your body. Remember to repeat on both sides.
Step-by-Step Guide to a Standing Side Bend:
Here’s a detailed way to execute a side bend:
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Starting Position:
- Stand tall with your feet shoulder-width apart.
- Ensure your posture is upright, with a straight back and relaxed shoulders.
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Arm Placement:
- You can place your hands on your hips, or extend one arm overhead. If you choose to extend one arm overhead, the other arm should be hanging down at your side.
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Bending Motion:
- Gently bend your torso to one side, keeping your back straight. The primary movement should be a lateral bend from the waist.
- If your arm is extended, imagine reaching toward the side you are bending toward to deepen the stretch.
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Hold and Breathe:
- Hold the stretch for a few seconds, feeling the stretch along your side.
- Inhale and bring your body back to an upright position.
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Repeat on the Other Side:
- Repeat the same steps on the opposite side to ensure balanced stretching.
Key Points to Consider:
- Controlled Movement: Perform the movement slowly and with control to avoid injury.
- Don’t Overstretch: Bend only as far as is comfortable. You should feel a stretch, not pain.
- Breathing: Inhale as you return to the center. This helps deepen the stretch and can relax muscles.
- Both Sides: It's important to stretch both sides of your body to maintain balance. As noted in the reference, "don't forget to do both sides."
This exercise is great for improving flexibility in your torso and sides and can be done at any time.
