Enhancing Skills

Long side bend

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Stretch

Equipment:

N/A

The long side bend stretch is a great way to stretch and lengthen the muscles on the side of your body.

Proper form:

  1. Stand with your feet hip-width apart and your arms at your sides.
  2. Raise your left arm straight up overhead.
  3. Slowly lean to the right, keeping your left arm straight and stretching through the left side of your body.
  4. Hold for 15-30 seconds, then switch sides and repeat.

How to reduce the difficulty:

  • Place your hand on your hip instead of reaching overhead.
  • Reduce the range of motion by not leaning as far to the side.

How to increase the difficulty:

  • Hold a light weight in your raised hand.
  • Increase the duration of the hold.

Number of reps:

Beginner: 2-3 reps per side Intermediate: 3-4 reps per side Advanced: 4-5 reps per side

Estimated time: 5 minutes

Body Group:

Abs (Core)

Muscle Group(s):

Abdominals, Side Abs

Muscles used:

Primary:

Obliques

Secondary:

Intercostal Muscles

Tertiary:

Erector spinae

Difficulty:

Intermediate

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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