Why this one exists
The side body — lats, QL, and the space between ribs — gets almost no motion in a chair. A side bend is a simple way to ask for it.
Set up
Stand with feet under the hips. One hand on a hip, the other reaches overhead.
Steps
- Reach the right arm up, then lean left as if sliding between two panes of glass.
- Keep the chest facing forward.
- Come up by reaching taller, not by snapping.
- Switch sides.
What you should feel
A long curve from hip to reaching hand. Both feet stay heavy.
Skip if it hurts
Skip if side-bending recreates sharp low-back pain or rib pain after a recent injury.
Common mistakes
Do not twist toward the floor. This is a side bend, not a toe-touch.