Active Side Bend

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Active Side Bend

Muscle Group(s) Stretched: Back* (potentially Shoulders as well)

Ranges of Motion Trained: Spinal Lateral Flexion (Sidebending)

Type of Stretch: Active Dynamic

Difficulty: All-Levels

Suggested Prerequisites: none

This is one of my favorite drills to include in my upper back warm up because it helps the upper back start to get a gentle stretch in a range of motion that it’s good at moving in (sidebending) before I ask it to do more “challenging” ranges of motion (like backbending).

How To

Step 1

From sitting or standing, raise both arms up overhead with arms straight and palms facing in.

Step 2

Keeping your waist vertical, slowly lean over to one side, thinking about reaching up and away with the arms, not folding in half at the waist (unless you want to turn this into a side bend more for your mid and lower back).

Step 3

Come back to center, and slowly lean over to the other side.

Repeat, leaning side to side for 15-30 seconds.

Modifications

Need to make it easier?

Cross your arms in front of your chest instead of reaching them overhead.

Want to make it harder?

Add some shoulder engagement by holding onto a yoga block and pushing it up towards the ceiling as you tilt to each side (shrugging shoulders up towards the ears, and gently pressing hands in on the block to not drop it). Make sure your arms stay straight!

Related Content

• Flexopedia: Thoracic Side Bend

• Flexopedia: Full Spine Side Bend

• Blog Post: Back Stretches for Full Spinal Flexibility

• Blog Post: 6 Cat-Cow Variations for Spinal and Shoulder Mobility

• Blog Post: Why Your Upper Back Sucks at Backbending (and How to Make it Suck Less)