We’re big fans of the “Time to Stand” reminder you may get with your watch. Otherwise, the day can get away from you and all of a sudden you realize you’ve been parked in the same desk chair for hours and your body isn’t so happy about it. Your low back and hips feel tight, and your upper body is achy from being hunkered down over paperwork and email replies. Simply standing up gives you a great break. But if you want to one-up that basic reminder, try this: The next time you get pinged to get up, do a standing side bend stretch. It eases stiff back, hip and waist muscles and helps re-energize you, so you feel better and can get back to it.

What Is a Standing Side Bend?

The standing side bend is a classic stretch for a reason: It’s great for limbering up your back; relieving muscle tension in your back, hips, and torso; and improving your side-to-side movement, keeping you more stable on your feet. Plus, honestly, it just feels good. 

This exercise is exactly what it sounds like — it involves bending your upper body to the side so you feel a gentle stretch through your waist, hip, and back. 

What Muscles Does a Standing Side Bend Work? 

• Internal and external obliques. These groups of abdominal muscles run along the sides of your torso. They help you rotate your body in everyday activities.  

• Rectus abdominis. A long muscle that runs vertically down the front of the abdomen, the rectus abdominis (commonly called the "six-pack" muscle) gets a nice stretch from the standing side bend exercise. 

• Erector spinae. This group of muscles runs along the spine and can get tight from everyday activities, workaday life that involves a lot of desk time, other stressors, and our go-go-go lifestyles. This stretch helps undo that strain. 

• Intercostal muscles. These are small muscles that live between your ribs. They aren’t the easiest muscles to target, but the standing side bend is a super effective way to stretch them — especially when you take deep breaths while in the side-bend position.

• Quadratus lumborum. This is a deep lower back muscle that connects the pelvis to the spine and your bottom rib. It’s key for stabilizing your pelvis when you’re upright.

Benefits of the Standing Side Bend

Standing side bends help boost the flexibility and strength of the muscles along the sides of your waist and back, which can make a lot of daily movements easier and more comfortable. It may also help your balance and reduce your risk of falls and injury. Do this move regularly along with your overall movement routine and you may notice improvements in: 

• Muscle tension, especially after sitting or standing for a long time.  

• Back pain. The quadratus lumborum muscle is a top source of back pain. Regularly stretching this muscle can release tension and improve back mobility that may be causing you pain.

• Posture We always say that there is no such thing as perfect posture. But it’s true that staying in the same position for long periods of time can put strain on your torso. Standing side bends help reduce that tightness. 

• Sitting at your desk. Less back pain and more attention to taking breaks  mean that if you need to be glued to your computer screen for much of the day, your body will be more resilient to the strain and pain it could cause.

• Reaching for things, like bending to the side to pick something off the floor, or reaching to put something in the overhead compartment on a plane.

• Twisting movements, like rolling over in bed, or turning to look behind you.

• Changing positions. Think: getting out of a chair, or turning to step out of the shower.

• Carrying uneven loads, which require your obliques to kick in to keep you balanced. 

• Household tasks, like vacuuming, washing and putting away dishes, or mopping. 

Standing Side Bend Stretch: 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 standing side bend: 

• Start by standing with your feet a comfortable distance apart and your hands at your sides, palms facing your thighs. 

• Slowly bend to one side, sliding your arm down your leg toward your knee, so your shoulder leans down and to the side. 

• Your other hand will naturally slide up your leg toward your hip as you bend.

• Hold the stretch and focus on taking deep breaths in and out. 

• Return to the starting position.  

• Repeat the stretch, bending to the opposite side. 

• As you do each rep, you might feel a stretch in your low back, hips, and the sides of your body. 

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

To make the standing side bend easier:  

• Stand a few feet away from a wall with one side facing it. Place your forearm on the wall so your upper arm is about at shoulder height. Now slowly shift your hip toward the wall as you push firmly into your forearm. Hold for a few deep breaths, then return to the starting position and repeat on the other side.

• You can also try this seated side bend variation.

To make the standing side bend harder: 

• As you slide one hand down your leg, reach the other arm straight up by your ear and over your head in the direction you are leaning.

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. Abdominal Muscles: Anatomy and Function. (2021). Cleveland Clinic. Retrieved from  https://my.clevelandclinic.org/health/body/21755-abdominal-muscles

1. Bordoni, B., & Matthew V. Anatomy, Abdomen and Pelvis, Quadratus Lumborum. (2018). NIH.gov. Retrieved from www.ncbi.nlm.nih.gov/books/NBK535407/.

2. Papalia, Giuseppe Francesco, et al. The Effects of Physical Exercise on Balance and Prevention of Falls in Older People: A Systematic Review and Meta-Analysis. (2020).  Journal of Clinical Medicine, vol. 9, no. 8, p. 2595. doi:10.3390/jcm9082595.