Standing Side Bend
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.
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
Standing · Side of the trunk and waist
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 along the other side of the trunk down 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.
Adjust the stretch
Easier: Stop the hand beside the thigh and lean less.
Deeper: Raise the other arm out to the side and overhead, and reach it long in the direction you lean.
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.
NHS — Flexibility exercises ↗
Neck rotation and side bending, standing side stretch, and the calf using a wall.
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