Standing Side Bend
Step 1 - Stand with feet hip-width apart, one arm reaching overhead
Step 2 - Lean to the opposite side, creating a curve along your side body
Step 3 - Hold the stretch, feeling it along your ribs and obliques
Step 4 - Return to centre and repeat on the other side
Recommended Sets & Time:
Beginner: 2 sets of 15-20 seconds each side, 10 seconds rest
Intermediate: 2-3 sets of 20-25 seconds each side, 10 seconds rest
Advanced: 3 sets of 25-30 seconds each side, 10 seconds rest
What to Focus On:
Side body lengthening - You should feel the stretch along your ribs and side waist
Lateral movement - Bend directly to the side, don't twist or lean forward
Grounded base - Keep both feet planted firmly on the ground
Breathing space - Feel your ribcage expanding as you create length
Modifications:
Easier: Don't reach as far to the side or place your other hand on your hip for support
Harder: Reach further over or hold a light object in your raised hand
