Stretch · No equipment
Standing Side Bend
The Standing Side Bend stretches the obliques and lats. Hold it with mild tension, never pain, and keep breathing.
The animated figure highlights the muscles worked.
How to do it
- Stand tall, feet hip-width
- Reach one arm up and over to the side
- Both hips face forward; breathe into the side ribs
How much to do
What BindTrue’s stretching plans use, by experience:
- Beginner
- 2 × 20 s each side
- Some experience
- 2 × 30 s each side
- Experienced
- 3 × 30 s each side
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Stretch & Mobility Shoulders & back: 2 × 20 s each side · 3 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.