How to do a PVC Lateral Bend
Reviewed by Jim Parker, CPT, B.A. Kinesiology
PVC Pipe
Workouts with PVC Lateral Bend
Target muscles worked
Instructions for Proper Form
PVC Lateral Bend is a mobility exercise that primarily targets the obliques and increases flexibility. By holding a PVC pipe overhead and bending laterally, you can stretch the sides of your torso, improving range of motion. This is a great exercise for anyone looking to enhance their flexibility and improve core strength.
- Stand with your feet a little wider than your shoulders and bend your knees slightly.
- Position a PVC pipe on your back in about the same position as you would put a bar for a back squat.
- Grasp the PVC pipe with both hands, palms facing forward.
- Bend to one side as if you were reaching one end of the PVC pipe towards the floor, keeping your back as straight as you can.
- You should feel a slight stretch along the side of your torso.
- Hold this position for a moment before returning to the starting position.
- Switch sides and repeat.
Alternatives & Variations to PVC Lateral Bend
1. Side Bend Stretch
2.7 mSCORESWAPPED 286 TIMESSide Bend Stretch is a static stretching exercise that primarily targets the obliques and intercostal muscles along your side. This stretch helps improve flexibility and range of motion in the torso, and can be particularly effective for relieving tension and preventing injuries related to the lower back and sides. Additionally, it can aid in enhancing posture and balance.
2. Up Dog
3.1 mSCORESWAPPED 244 TIMESUp Dog is a yoga-inspired, bodyweight exercise that primarily targets the muscles in your core and lower back. By extending your arms and pressing your hips towards the ground, you get a good stretch along your spine and abdominal muscles. This exercise is beneficial for improving flexibility and posture, and can serve as a great mid-workout stretch.
3. Open Book Stretch
8.9 mSCORESWAPPED 75 TIMESOpen Book Stretch is a mobility exercise that targets the thoracic spine and shoulders. This dynamic movement involves lying on your side with your knees bent and arms extended, then opening your top arm to rotate your torso. This exercise is excellent for improving thoracic mobility and reducing stiffness in the upper back and shoulders, making it great for pre-workout warm-ups or post-exercise recovery.
4. PVC Helicopter
1.8 mSCORESWAPPED 11 TIMESPVC Helicopter is a mobility exercise that primarily targets the shoulders. By holding a PVC pipe overhead and rotating your torso, you can improve shoulder and thoracic spine mobility. This is a great warm-up exercise to include before upper body workouts, especially those involving overhead lifts, as it helps increase range of motion and reduce injury risk.
5. Crab Reach
8.2 mSCORESWAPPED 8 TIMESCrab Reach is a compound, bodyweight exercise that primarily targets the core and glutes. It involves starting in a crab position and reaching one arm overhead and across the body. This movement adds instability, requiring you to stabilize with your core and glutes. It’s an excellent exercise for enhancing mobility, stability, and functional strength.
6. Seated Twist
12.1 mSCORESWAPPED 7 TIMESSeated Twist is a core exercise that primarily targets the obliques. By sitting on the ground with your legs straight and twisting your torso, you engage and isolate your oblique muscles. This is a great exercise for improving rotational stability and building strength in your core, particularly for movements that involve twisting or turning.
7. Stance Jack
15.6 mSCORESWAPPED 5 TIMESStance Jack is a variation of the Jumping Jack that primarily targets your legs and core. Unlike standard Jumping Jacks, this exercise involves alternating stances which can help improve coordination and stability. This compound movement is great for adding some variety to your cardio routines and can also assist in enhancing your balance and overall functional strength.
8. Overhead PVC Shoulder Stretch
1.6 mSCORESWAPPED 4 TIMESThis stretch involves holding a PVC pipe overhead and slowly moving it behind you. It primarily targets the shoulder muscles, increasing shoulder mobility and flexibility. This exercise is particularly beneficial for improving the range of motion in the shoulders, which can help with overhead lifts and other shoulder-intensive movements.
9. Lat Pulldown
100 mSCORESWAPPED 4 TIMESThis compound exercise primarily targets the back, but also hits the shoulders and biceps. The movement itself is based on a Pull Up, however, by locking your legs into place, you can add significantly more stability to the movement making it easier to complete a rep, as well as getting control over the resistance. This exercise can be easily adapted to meet your needs with different handles.
10. Plank
92.8 mSCORESWAPPED 4 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.