How to do Side Bend
SeatedHoldBoth sidesBeginner
Side Bend is a seated stretch for your spine, obliques and lower back. Do it on one side, then switch.
Step by step
- 1Sit with your back straight and arms at your sides.
- 2Raise one arm overhead and place the other hand on your hip.
- 3Gently bend to the side, reaching over with the raised arm.
- 4Alternatively, stand with feet hip-width apart and arms at your sides, then bend to the side with your raised arm.
What you should feel
Keep both sit bones heavy on the chair.
Form tips
- Keep shoulders relaxed. Avoid hunching or twisting your torso. Maintain square hips and shoulders.
- Feel the long stretch down your left side.
- Breathe into your left ribs… and let them open.
Make it easier
If your shoulder is tender, rest your left hand on your head instead.
Coming out of it
On your next breath in… come up to center… and lower your arm.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Side Bend with a coach
In BendEase, a voice coach talks you into Side Bend, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your spine and obliques.
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