Lateral Bending Stretch

The muscles that hug the sides of your torso control lateral -- or side-to-side -- movement of your spine. Those same muscles can shorten and bunch up when you hunch over your desk, bend over your flowerbeds or sit slumped on the living room sofa. If tight muscles along your sides have got you feeling stiff and sore, use a gentle lateral stretch to loosen things up, relieve tension and restore your flexibility.

  1. Benefits

    • Lateral stretches offer a host of big benefits, from enhanced performance to injury reduction. Over time, they improve lateral flexion of your spine, which is a big plus if you need to boost your side-to-side mobility for activities -- such as swimming or dance -- that demand it. Different side-bend variations target different areas of your torso, lengthening the muscles and relieving tension. A basic lateral stretch with your arms at your sides reaches certain muscles of your back and possibly the oblique muscles of your abdomen. If you add an overhead arm, you'll feel the stretch higher up, in your shoulder and armpit area. By altering your stance, you can bring the stretch into your outer hip. All lateral bending creates space between your ribs, which improves ribcage mobility, gives your lungs more room to expand and makes breathing easier.

    Basic Technique

    • To perform a basic, no-frills version of the side bend, stand with your feet roughly hip-width apart and your toes directed forward. Bend your knees slightly to protect your lower back and help you maintain your balance. Inhale and lengthen your spine as you press your shoulders down and slightly back. Exhale and slowly bend your upper torso to the right, sliding the palm of your right hand down along your outer right thigh. When you feel light to moderate tension along your left side, hold the stretch for three to five seconds. Slowly return to an upright position and then bend your torso to the left, lengthening the muscles on your right side. Continue alternating sides for a total of five to 10 times. As your flexibility increases, increase the duration of each hold, turning the exercise into a static stretch.

    Progression

    • Intensify the stretch by extending your left arm overhead; keep your left hand in line with the top of your head as you move into the side-bend position. Take it to the next level by grasping your left hand with your right hand and tugging it gently downward, or hold a rolled-up towel with both hands overhead and gently coax the towel downward with your right hand. If you're outside, stand with your right side adjacent to a chain-link fence. Move into the stretch position with your left arm overhead and take hold of the fence with both hands. Your right hand will be at hip-height and your left hand will be just above the height of your head. Keeping your feet still, gently pull your torso and left hip away from the fence. Repeat all versions of the stretch equally on both sides.

    Reminders and Concerns

    • Always precede side-bend stretches with a suitable warmup. If you've been sitting, do five minutes of general cardio activity to raise your core body temperature and increase blood flow to your trunk area. Take a brisk walk around the block, skip rope or march in place while pumping your arms. Move into and out of the lateral stretch position slowly and deliberately. Forcing or falling into the stretch or jerking back too suddenly can lead to injury. You should experience a pleasant stretch sensation -- not pain -- when you're bent laterally. If you feel sharp pain or pinching, move carefully out of the stretch and rest. Monitor your breathing throughout all phases of the stretch, inhaling and exhaling smoothly and evenly. Holding your breath causes your muscles to stiffen, which is obviously counterproductive.