|| Side Bend ||
Seated on one hip, facing side, pelvis and spine neutral. Knees flexed with top leg laterally rotated, foot flat on mat slightly forward of sit-bones.
Bottom leg resting on mat with foot behind top foot. Torso supported on one hand in line with hip, arm extended. Top arm extended, resting on knee, palm up.
| Prep |
Develops strength and initiation through arm, shoulder and scapular stabilisers.
Inhale - stay.
Exhale - stabilise supporting shoulder and lift pelvis toward ceiling, keeping bottom knee on mat and creating bow shape from hand to knee. Reach arm overhead.
Inhale - lower pelvis to mat and return to starting position.
| Full Exercise |
Inhale - stabilise supporting shoulder, and lift pelvis toward ceiling, laterally flexing torso, extending knees and connecting inner thighs to create bow shape between hand and feet. Simultaneously, reach free arm overhead.
Exhale - flex knees and lower pelvis to mat, returning to starting position. Lower free arm to knee.
Repeat 3-5 times on each side.
- maintain contraction of abdominals to prevent rib cage from rotating or popping
- engage gluteus maximus, hamstrings and abdominals to prevent pelvis from moving into anterior tilt and flexing hip joints (i.e. avoid sticking your bottom out)
- laterally flex (side bend) avoiding notable forward flexion, extension or rotation
- avoid sinking into shoulder - laterally flex cervical spine relative to thoracic spine