Half-Kneeling Side Bend
Half-kneeling · Side of the trunk and front of the hip
A self-stretch for the side of the trunk and front of the hip. Support your body and stay within a comfortable range.
How longNew to it: start with 10–20 seconds, once or twice. Used to it: 20–30 seconds, 2–4 times, about 60 seconds in total per stretch.How long and how many →
Position and focus
Half-kneeling · Side of the trunk and front of the hip
Starting position
Kneel with the right knee on a cushion and the left foot forwards. Raise the right arm and place the left hand on your hip.
Movement phases
1. Set up half-kneeling
Face the pelvis forwards and lengthen your back.
2. Move forwards and lean
As you move the pelvis forwards, lean your upper body to the left.
3. Hold the stretch
Stop where you feel a stretch from the front of the right hip up the side of the trunk.
4. Return
Bring your upper body upright, then move the pelvis back.
What to check yourself
Check that you are not arching your lower back and that your upper body is not leaning forwards.
Adjust the stretch
Easier: Raise the arm only to shoulder height and lean less.
Deeper: Reach the raised arm long over the head towards the front foot.
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. The stretch, foam roller and resistance band lessons are being produced under the supervision of CoconeRu. Move, reviewed in stages. They are not medical advice or an individual exercise prescription.
References
Each note describes what the whole source covers.
Kent Community Health NHS — Stretching exercises ↗
Calf using a wall (knee straight and bent), back of the thigh lying down and using a step, front of the thigh supported by a wall, and front of the hip in half-kneeling.
This lesson was put together for this site from the methods for the same area in the sources above. It has not yet been reviewed by an expert.
About this page
It shows a typical way to do the movement. The 3D is a schematic model; it does not decide whether a lesson suits you, prescribe exercise or diagnose anything. Stop if you feel pain or discomfort.
Sources, supervision and revisions