How to do a Side Bend Stretch
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Side Bend Stretch
Target muscles worked
Instructions for Proper Form
Side 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.
- Stand upright with your feet shoulder width apart and place your left hand on your left hip and extend your right arm overhead.
- Laterally bend your torso to the left side bringing your arm right arm overhead to left side until you feel a comfortable stretch in the right side of your torso.
- Hold the stretch for 15-30 seconds and repeat with the opposite side.
Alternative Exercises to Side Bend Stretch
1. Up Dog
3.1 mSCORESWAPPED 407 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.
- Beginner
- Abs
2. Dumbbell Side Bend
38.8 mSCORESWAPPED 127 TIMESDumbbell Side Bend is an isolation exercise that primarily targets the obliques. The use of a dumbbell adds resistance to the movement, helping to build muscle mass and strength in your sides. This is a simple exercise that aids in improving core stability and can be easily incorporated into any abdominal workout routine.
3. Open Book Stretch
8.9 mSCORESWAPPED 60 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.
- Beginner
- Abs
4. PVC Helicopter
1.8 mSCORESWAPPED 53 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.
- Beginner
- Abs
- PVC Pipe
5. PVC Lateral Bend
2.1 mSCORESWAPPED 51 TIMESPVC 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.
- Beginner
- Abs
- PVC Pipe
6. Seated Twist
12.1 mSCORESWAPPED 43 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.
- Beginner
- Lower Back
7. Crab Reach
8.2 mSCORESWAPPED 21 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.
- Beginner
- Abs
8. Stance Jack
15.6 mSCORESWAPPED 19 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.
- Beginner
- Abs
9. Tricep Stretch
8 mSCORESWAPPED 17 TIMESTricep Stretch is a simple and effective stretch that primarily targets the triceps. By extending one arm overhead and using the opposite hand to pull the elbow behind the head, you can get a deep stretch in the tricep. This is a great addition to any workout routine to help improve flexibility and prevent injury.
- Beginner
- Triceps
10. Supine Back Stretch
4 mSCORESWAPPED 14 TIMESSupine Back Stretch is a flexibility exercise that primarily targets the lower back. To perform, lie on your back and pull your knees towards your chest while keeping your back flat against the ground. This helps to alleviate tightness in the lower back and can be particularly beneficial for improving overall back mobility. It’s an excellent addition to any cool-down routine to aid in recovery and reduce muscle tension.
- Beginner
- Lower Back