Mobility and stretches
Dynamic side bends
- Kit
- No kit
- Works
- obliques · lats
- Also
- lower back · hip abductors · shoulders
Dynamic side bends are a standing mobility drill: you reach one arm overhead and lean sideways, alternating from side to side at a slow, even pace. They open the ribs, waist and the long line from hip to armpit, and they give the spine some gentle lateral movement that most training never touches. Useful at the start of a session to warm up, or at the end to unwind.
Form
How to do dynamic side bends
- 1Stand tall with your feet hip width apart, knees soft, and let your arms hang by your sides.
- 2Reach your right arm straight overhead and slide your left hand down the outside of your left thigh as you lean to the left, keeping your chest facing forward.
- 3Breathe out as you lean and let the stretch open the right side of your ribs. Go only as far as feels smooth, with no twisting or leaning back.
- 4Breathe in as you press through your feet and come back to standing, arm returning to your side.
- 5Repeat on the other side and keep alternating slowly through the effort, working both sides evenly.
Watch for
Common mistakes
Bending forward or rotating instead of sideways.
Fix: Keep your hips level and your chest square to the front so the movement stays in the side of your body.
Bouncing quickly from side to side.
Fix: Slow the tempo down so each lean takes a full breath out and each return takes a full breath in.
Pushing so far that the lower back pinches.
Fix: Stop at the point where you feel a long stretch along the ribs, not compression in the spine.
Variations
Easier and harder
Sessions