Seated Side-Bend Stretch
Loosen up your torso with the Seated Side-Bend Stretch! Improve flexibility & relieve tension in your sides and back.
The Seated Side-Bend Stretch mainly works the core and lower back. No equipment needed: it uses just your bodyweight.
Seated Side-Bend Stretch Muscles Worked
Primary
Obliques; Lower Back (quadratus lumborum)
Secondary
Abdominals (rectus abdominis); Spinal Erectors (erector spinae)
Seated Side-Bend Stretch Variations and Alternatives
How to do the Seated Side-Bend Stretch
Sitting Side Bend Stretch
Positioning:
Sit on the floor with your legs extended in front of you or slightly bent at the knees for comfort.
Position your legs in a wide stance so that one leg extends to the side and the other leg remains bent or extended in front of you.
Place one hand behind your head, elbow pointing outward.
Movement Instructions:
Slowly lean to the side of the bent knee while keeping your opposite arm extended towards the foot of the straight leg.
Feel the stretch in your side and lower back as you reach towards the foot. Hold the position for 15-30 seconds.
Return to the starting position and repeat on the other side, switching the orientation of your legs if necessary.
Perform this stretch 2-3 times on each side.
Tips:
Breathe deeply and relax into the stretch for maximum benefit.
Do not force the movement; go to a comfortable limit to avoid injury.
Seated Side-Bend Stretch FAQs
What muscles does the Seated Side-Bend Stretch work?
The Seated Side-Bend Stretch mainly works the core and lower back. The main muscles are the obliques and quadratus lumborum.
What equipment do you need for the Seated Side-Bend Stretch?
None. The Seated Side-Bend Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Seated Side-Bend Stretch variations and alternatives?
Similar exercises include the Overhead 90-To-90 Reach, Abdominal Stretch, Brettzel and Brettzel with Head Turn.
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