Looking for a quick exercise you can do from your chair in the middle of the workday? Or one that’s easy to do while watching TV or sitting on the bus? Meet the seated side bend. It’s a simple yet effective exercise that helps promote flexibility and mobility in the back and torso, particularly the obliques. Stretching these muscles can help alleviate tightness and tension that often contribute to joint and muscle pain, especially in the spine and lower back. 

Here, learn more about the benefits of the seated side bend exercise and how you might be able to benefit from adding it to your movement routine. Plus, we’ll show you how to do the exercise and how you can modify it to make it harder or easier. 

What Is a Seated Side Bend?

A seated side bend is a stretching exercise commonly used in yoga and flexibility routines. It involves bending your upper body sideways and toward the floor, targeting the oblique muscles as well as other muscles of the torso in the process. 

Seated side bends can help improve flexibility and range of motion in your spine and can help with promoting good, comfortable posture. They’re a great way to subtly shift your position and get small bouts of movement throughout your day.

What Muscles Does Seated Side Bend Work? 

The seated side bend primarily targets the oblique muscles, which sit on the sides of the abdomen and allow you to twist and bend to the side. The seated side bend primarily stretches these muscles on one side while mildly engaging them on the opposite side. 

Other secondary muscles involved include the: 

• Rectus abdominis. This is the long muscle that runs vertically down the front of the abdomen. It’s commonly referred to as the "six-pack" muscle and it can be slightly stretched when bending to the side.

• Erector spinae. This group of muscles runs along the spine. They are stretched slightly in the side bend, particularly if the bend is deep.

• Intercostal muscles. These are the muscles between the ribs. They are stretched when you bend to the side, especially if you take deep breaths while in a bent position.

• Quadratus lumborum. This is a deep lower back muscle that connects the pelvis to the spine and the bottom rib. 

Benefits of Seated Side Bend

Seated side bends help to enhance flexibility and strength in the muscles along the side of your torso, which can make a lot of daily activities and movements easier and more comfortable, and also reduce your risk of injury. By regularly incorporating side bends into your movement routine, you may notice improvements in: 

• Muscle tension, particularly after sitting, standing, or lifting for a long period of time. 

• Reaching for objects, such as from a high shelf or when leaning to one side to grab something from the floor. 

• Twisting movements, like turning to look behind you or reaching across your body.

• Posture. There’s no such thing as perfect posture, but seated side bends can help alleviate tightness that makes standing or sitting in certain positions uncomfortable for you. 

• Carrying uneven loads, such as a heavy bag on one shoulder or holding a child on one hip. These actions require your obliques to work to keep your spine upright and your body balanced.

• Household chores and tasks, like gardening, vacuuming, or mopping. 

Seated Side Bend: Exercises and Modifications 

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

To do a seated side bend: 

• Sit in a chair with your hands resting comfortably at your sides. 

• Bend toward one of your sides, sliding your hand down the chair and toward the floor as you do so. 

• You should feel a stretch on your opposite side while you hold this stretch.  

• Return to your starting position and repeat on your opposite side. 

Everyone is different, which is why you may need to modify this exercise to meet your needs.

To make a seated side bend easier:  

• Limit how far you slide your hand toward the floor. 

To make seated side bend harder: 

• Reach your opposite arm overhead, toward the same side you are side bending. 

How Hinge Health Can Help You 

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program. 

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.  

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you. 

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Sadler, S. G., Spink, M. J., Ho, A., De Jonge, X. J., & Chuter, V. H. (2017). Restriction in lateral bending range of motion, lumbar lordosis, and hamstring flexibility predicts the development of low back pain: a systematic review of prospective cohort studies. BMC Musculoskeletal Disorders, 18(1), 179. doi:10.1186/s12891-017-1534-0

2. Park, S. doo. (2013). Reliability of Ultrasound Imaging of the Transversus Deep Abdominal, Internal Oblique and External Oblique Muscles of Patients with Low Back Pain Performing the Drawing-in Maneuver. Journal of Physical Therapy Science, 25(7), 845–847. doi:10.1589/jpts.25.845