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The standing side bend (also called a standing side stretch) is a basic standing pose that stretches the spine and obliques while promoting better posture. This pose also strengthens the legs. If you are looking to stand taller and look leaner, read on to learn how to do a standing side bend!
Standing Side Bend Instructions
Here are the steps for doing a standing side bend:
- Stand tall with feet and legs together and reach both arms straight up overhead as you inhale.
- Lower your right arm down the right side of your body and exhale as you lengthen the left arm over the head, bending body gently to the right.
- Inhale to return arms overhead to center and exhale as you repeat on the left side.
Much like a mountain pose, the standing side bend focuses on breathing and calming, so be sure to fully exhale with each bend. You should also be sure to squeeze your legs, glutes, and abdominals—this will give you a base of support and help you bend and stretch even farther.
Standing Side Bend Benefits
Many of us suffer from poor posture, and that’s where a standing side bend can help! Whether you’re slouching over a computer all day or walking around with your head hanging over your phone, it can cause a curbed back, tight chest, and neck pain. The best way to fix this is to re-align your spine and practice better posture!
A standing side bend exercise opens the entire torso and encourarges you to stand taller. Unlike leaning forward or backward, a side bend opens up the muscle tissue surrounding your spine and your rib cage and you encourage a taller stance.
Easy Ways to Incorporate a Standing Side Bend Into Your Workouts
While a standing side bend can be done on its own as a way to stretch and improve posture, you can also incorporate it into a variety of workouts.
Yoga targets specific muscles, helping to increase their range of motion and build strength. This allows you to move with greater ease and stability. An effective yoga routine can also keep you feeling happy and energized!
Here are a couple of our yoga workouts that incorporate a standing side bend stretch:
If you’re looking to take it up a notch, here are a few workouts that incorporate a more challenging variation of a standing side bend exercise:
- 15 Best Mobility Exercises for Seniors to Stay Active
- 20 Standing Ab Exercises For Women At Any Age
- 9 Hip Bursitis Exercises To Build Strength & Relieve Pain
The standing side bend is also a great option for stretching before and after a workout!
Lastly, if you enjoy the standing side bend, here are a few similar exercise moves to consider:
