How to do Dynamic Side Bends
StandingFlowing movementBeginner
Dynamic Side Bends is a standing flowing stretch for your it band, obliques and shoulders.
Step by step
- 1Stand with feet hip-width apart and arms at your sides.
- 2Reach one arm overhead and bend your torso to the opposite side.
- 3Return to the starting position and repeat on the other side.
- 4Alternate sides smoothly.
What you should feel
Let the side of your body grow long.
Form tips
- Engage your core to protect your lower back. Keep movements smooth and steady. Focus on lengthening the side of your body.
- Move slowly… with your breath.
- Keep both feet heavy on the floor.
Make it easier
If your lower back is sensitive, keep the bend small.
Coming out of it
Come back to center… and let both arms rest down.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Dynamic Side Bends with a coach
In BendEase, a voice coach talks you into Dynamic Side Bends, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your it band and obliques.
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