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PROTOTYPEFree access · Created under the supervision of CoconeRu. Move · lessons are being reviewed one by one.
PILATES MOTION ATLAS

Alternating Side Reach | Self-stretch in 3D

Alternating Side Reach: standing, side of the trunk (latissimus dorsi and obliques). Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial team

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A schematic 3D view of Alternating Side Reach
One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Standing · Side of the trunk (latissimus dorsi and obliques)

A dynamic stretch for the side of the trunk (latissimus dorsi and obliques), moving through a gradually larger range. It can also be used to prepare before exercise.

Starting position

Stand with the feet a little wider than hip-width apart. Let the arms hang by your sides.

Movement phases

1. Set up

Soften the knees and face the pelvis forwards.

2. Small side bends

Raise one arm out to the side and overhead, bend a little to the other side and come back. Repeat with the other arm.

3. Larger side bends

Gradually bend further, without the body twisting forwards or back.

4. Smaller and stop

Make the movement smaller and stop standing tall.

What to check yourself

Check that the body does not twist forwards or back and the pelvis does not shift far to the side.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.

References and scope

Behm DG et al. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Appl Physiol Nutr Metab. 2016 ↗
A review comparing the immediate effects of static, dynamic and PNF stretching, and the use of moving stretches before activity.

Open in 3D

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