PILATES MOTION ATLAS

Seated Floor Side Bend | Self-stretch in 3D

Seated Floor Side Bend: seated (floor), 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 teamUpdated September 30, 2026

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

Position and focus

Seated (floor) · Side of the trunk (latissimus dorsi and obliques)

A self-stretch for the side of the trunk (latissimus dorsi and obliques). Support your body and stay within a comfortable range.

Starting position

Sit on the floor with the soles of the feet together. Rest the left hand on the left thigh.

Movement phases

1. Raise the arm

Raise the right arm out to the side and over the head.

2. Lean over

Keeping both buttocks on the floor, lean the upper body to the left.

3. Hold the stretch

Stop where you feel a stretch along the right side, and breathe easily.

4. Return

Bring the upper body upright and lower the arm.

What to check yourself

Check that the upper body is not rounding forwards and that the right buttock stays on the floor.

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.

This lesson was put together for this site. It has not yet been reviewed by an expert.

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