Side bending is complex movement that involves range of motion of the spine, control of the chest and the lower back, movement of the hips, and reaching of the arms and shoulder girdle. We use it every day when we lift, retrieve things from the floor, sit down in a chair or carry a bag. It should be a fluid and controlled movement, with optimal range – not too little and not too much – and shared between body parts.

18. Hip roll

Flex the hip and whilst keeping your trunk flat on the floor, gently roll the leg/s to one side.

Gently progress from 2 legs to one leg roll.

19. Side bending against the wall

Stand with back to wall and arms by the side.

Reach to the side as far as comfortably possible, keeping the hips still (first video: Side bend still hips).

Once at the bottom of the range, gently move the hips to the opposite side to the reaching side (second video: Side bend move hips).

20. Side bend reach

Stand a short distance from the wall. Reach up with the arm and lengthen the side of the trunk that is away from the wall. Lean into the wall with the hand to extend the trunk and shoulder.

21. Side bend list

Stand a short distance from the wall. Reach up with the arm and lengthen the side of the trunk that is near the wall. Lean into the wall with the same hip to extend the trunk and shoulder.

Also consider including:
Side plank – bent knee
Side plank – straight knee