PILATES MOTION ATLAS

Seated Side Bend | Self-stretch in 3D

Seated Side Bend: seated (chair), side of the trunk and rib cage. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial teamUpdated September 24, 2026

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

Position and focus

Seated (chair) · Side of the trunk and rib cage

A self-stretch for the side of the trunk and rib cage. Support your body and stay within a comfortable range.

Starting position

Sit on a chair with the soles of both feet on the floor. Raise one arm and place the other hand on the outside of the thigh.

Movement phases

1. Set your seated position

Spread your weight evenly over both buttocks.

2. Lean to the side

Slide the hand on your thigh downwards as you lean your upper body to the side.

3. Hold the stretch

Breathe where you feel a stretch along the side of the raised arm.

4. Return to centre

As if pressing into the seat, bring your upper body back upright.

What to check yourself

Check that your upper body is not leaning forwards and that the buttock on the raised-arm side is not lifting off the seat.

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

Cambridge University Hospitals — Seated stretches ↗
In a chair: arm across the body, hugging yourself to widen the back, opening the chest, side stretch, back of the thigh, calf, and neck (forwards, sideways and diagonally forwards).

Open in 3D