back focus
Standing Side Bend
A smooth side-to-side bend from standing that loosens the lower back and the muscles along the sides of the trunk.
Key cue: Slide a hand down the side of your leg and stay tall.
Area
back
Level
beginner
Volume
10 each side
Goal
mobility
How to do it
- 1Stand tall with your feet hip-width apart, shoulder blades gently squeezed together and your hands by your sides.
- 2Slide one hand down the outside of your leg, bending sideways as far as feels comfortable.
- 3Come back up through the middle and bend to the other side without pausing.
- 4Keep the movement smooth and steady, without leaning forwards or backwards.
Easier and harder versions
- Easier
- Do it sitting on a chair, sliding one hand down the side of your leg.
- Harder
- Reach the opposite arm overhead as you bend, keeping the movement smooth.
Helps with
Commonly used for:
Lower back stiffnessStiffness after sittingTight sides of the waist
Read more
Benefits
- Loosens a stiff lower back
- Needs no equipment and only a minute
- Good between spells of sitting
Muscles worked
Mobility. Gently moves your lower back, obliques and hips.
Lower backObliquesHips
Form tips
- A mild stretch is enough. You do not need to reach far.
- Keep both feet flat on the floor and your hips level.
Common mistakes
- Twisting or leaning forward as you bend.
- Bouncing at the end of the movement.
When to avoid or modify
- Stop if the movement sends pain down a leg or causes numbness or tingling.
- A mild, dull ache that settles is common. Ease off if the pain is sharp or gets worse.
If in doubt, check with a qualified physiotherapist before continuing.