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Standing Side Bend Stretch
The Standing Side Bend Stretch is a stretch with no equipment for your back. Share of the load in the Zulta muscle model: obliques 31%, lats (lower) 25% and spinal erectors (lower back) 17%.
How to do it
- Stand tall with the feet together or hip-width apart.
- Raise both arms overhead and hold one wrist with the other hand.
- Lengthen up through the fingers before you bend.
- Bend sideways toward the side of the holding hand, drawing the held wrist gently over, then hold for 30 to 45 seconds, breathing slowly.
- Return upright slowly and switch the hand and the side.
Tips
- Keep both hips level and the weight even on both feet.
- Stay in one flat plane, as if between two panes of glass.
Common mistakes
- Rolling the top shoulder forward during the bend.
- Bending the knees or sinking into one hip.
Muscles worked by the Standing Side Bend Stretch
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Leaning sideways stretches the obliques, lats and quadratus lumborum. Curling, arching, twisting or side bending the spine lengthens the muscles on the opposite side: the erectors in flexion, the abs in extension, the obliques in rotation.
Standing Side Bend Stretch alternatives
Same equipment
Frequently asked questions
What muscles does the Standing Side Bend Stretch work?
Mainly the obliques and lats (lower). The spinal erectors (lower back) and gluteus maximus assist.
Is the Standing Side Bend Stretch good for beginners?
Yes. The Standing Side Bend Stretch is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Standing Side Bend Stretch?
For example the Side Bending Lat Stretch, Seated Spinal Twist and Supine Spinal Twist. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.