Side Bend Stretch

Side Bend Stretch is an excellent exercise for stretching the sides of the body , including the intercostal muscles between the ribs, shoulders , and hips . This stretch helps increase flexibility, improve breathing capacity, and relieve tension after long periods of sitting or strenuous activity.

Correct Technique

How to perform the Side Bend Stretch:

1. Stand upright with your feet hip-width apart and your arms at your sides.
2. Raise your right arm straight up and stretch it over your head to the left while leaning your upper body to the left.
3. Keep your left hand on your hip for support, and extend your right arm further to deepen the stretch in the right side of your body.
4. Hold the position for 20-30 seconds , and repeat on the opposite side.

Common Errors

• Raised shoulders: Make sure your shoulders remain relaxed as you lean to the side to maximize the stretch.
• Body alignment: Avoid bending forward or backward. Keep your body in a straight line while leaning to the side.

Modifications and Variations

• Sitting version: If it is difficult to keep your balance standing, you can perform the stretch in a sitting position to relieve the pressure.
• Deeper stretch: Try using both arms to pull your body deeper to the side, or perform the stretch with your hands placed on a wall for support.

Repetitions and Sets

Hold the Side Bend Stretch for 20-30 seconds on each side. Repeat 2-3 times to release tension and improve flexibility.

Breathing techniques

Inhale deeply as you extend your arm upwards, and exhale slowly as you lean to the side, which will help deepen the stretch in the sides of your body.

Visual Tips and Angles

Watch this video for a visual demonstration of the Side Bend Stretch:

The video provides a comprehensive review of lateral body stretches to increase flexibility and relieve tension.