Standing Side-Bend Stretch

Standing Side Bend Stretch Instructions

1. Starting Position:

   • Stand up straight with your feet shoulder-width apart.

   • Keep your arms at your sides and engage your core muscles.

   • Ensure your shoulders are relaxed and back.

2. Raise Your Arms:

   • Slowly raise both arms above your head.

   • Ensure your palms are facing each other or together.

3. Bend To One Side:

   • Gently lean to the right side, allowing your left side to stretch.

   • Keep your hips facing forward and avoid bending forward or backward.

   • Hold this position for a few seconds.

4. Return to Center:

   • Slowly return to the starting position with both arms overhead.

5. Bend to the Other Side:

   • Now lean to the left side, allowing your right side to stretch.

   • Again, make sure your hips remain facing forward.

   • Hold this stretch for a few seconds.

6. Finish the Exercise:

   • Return to the starting position with arms overhead.

   • Lower your arms back to your sides.

7. Repetitions:

   • Repeat the side bends for 5 to 10 repetitions on each side.

   • Breathe normally throughout the movement, inhaling as you raise your arms and exhaling as you bend to the side.

Tips:

• Keep your movements slow and controlled to avoid strain.

• Stretch only as far as you feel comfortable, and do not force your body into a position.

• This exercise is great for improving flexibility in your sides and lower back.