Standing Side Bending l Improve your flexibility and strength in lateral flexion
Channel: Kit Laughlin
Date: 2021-07-09

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Maintaining a supple spine is fundamental to health. Lateral flexion (side bending) is one spinal movement that is often tight, and more significantly – particularly if you experience lower back pain – can be tighter on one side compared to the other. Redressing asymmetries around the body – in flexibility *and* strength – is a key focus in Stretch Therapy because we have found that making the body's function more symmetrical alleviates pain and enhances function.

This video is a standing side bending sequence. It involves long-held positions with numerous subtle adjustments of position, and close attention to directing your breathing into many parts of the torso. The sequence is also very strengthening because the weight of the torso is unsupported. In combination, this sequence is ** very intense ** – you may need to approach it in stages, with short rests as required: listen to your body closely as you practice.

Stretch Therapy has numerous side bending exercises, which vary in intensity. If you are new to side bending, we suggest you first practice the following exercises, all of which are supported versions – one arm supports the weight of the trunk during the stretch – and the focus is relaxing to improve range of movement rather than strengthening.

Solo exercises ...

✅ Chair, seated side bend: https://www.youtube.com/watch?v=m0kMPOfxPos
✅ Floor, kneeling side bend: https://www.youtube.com/watch?v=7PmZaHrmz6w
✅ Standing, 'hanging' from a pole side bending: https://www.youtube.com/watch?v=BmmRKnSNkVo

If you have a partner ...

✅ Partner chair, seated side bend: https://www.youtube.com/watch?v=l4BOhzFPeoE
✅ Partner floor quadratus lumborum stretch: https://www.youtube.com/watch?v=N51KwH2FREo