Standing Side Bend | Self-stretch in 3D
Standing Side Bend: standing, side of the trunk and waist. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.
Position and focus
Standing · Side of the trunk and waist
A self-stretch for the side of the trunk and waist. Support your body and stay within a comfortable range.
Starting position
Stand with your feet hip-width apart and your arms by your sides.
Movement phases
1. Set your standing position
Spread your weight evenly over the soles of both feet.
2. Slide the hand down
Slide one hand down the outside of your leg and lean your upper body to the side.
3. Hold the stretch
Stop where you feel a stretch from the opposite side of the trunk to the waist.
4. Return to centre
Bring your upper body back upright.
What to check yourself
Check that your upper body is not leaning forwards or backwards.
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
NHS — Flexibility exercises ↗
Neck rotation and side bending, standing side stretch, and the calf using a wall.
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