Chair Seated Side-Bend

Seated Side Bend on a Chair

Positioning:

1. Sit on the edge of a sturdy chair with your feet flat on the floor, shoulder-width apart.

2. Keep your back straight and engage your core for stability.

3. Place your hands lightly behind your head, ensuring your elbows are wide.

Movement:

1. Slowly lower your right elbow towards your right hip while keeping your left side upright. Bend at your waist, not at your hips, to feel a stretch along your left side.

2. Hold the stretch for a moment, feeling the engagement in your obliques (the muscles on the side of your abdomen).

3. Return to the starting position, ensuring you keep your core engaged and back straight.

4. Repeat the movement on the left side by bending towards your left hip while raising your right elbow.

5. Alternate sides for the desired number of repetitions or time, typically 10–15 reps on each side.

Tips:

• Move slowly and with control to maximize the effectiveness of the stretch.

• Avoid any jerky movements; this exercise should feel comfortable and should not cause any pain.

• Keep breathing throughout the exercise; exhale as you bend to the side and inhale as you return to the starting position.