Seated Floor Side Bend
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.
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
Seated (floor) · Side of the trunk (latissimus dorsi and obliques)
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.
Adjust the stretch
Easier: Instead of raising the arm, place the hand behind the head as you lean.
Deeper: Rest the left forearm on the floor and lean a little further.
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
This lesson was put together for this site. 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