How to Perform a Side Bend for Strengthening All Your Muscle Groups
Your oblique muscles play a crucial role in supporting your core strength. These vital muscles are located on each side of your body, enabling you to twist and turn with ease. In this episode of The Right Way, fitness expert Colette Dong demonstrates the proper technique for performing a side bend to target and strengthen this important muscle group.
For those unfamiliar with side bends, the exercise involves standing upright, placing your hands gently behind your head, and leaning your upper body to one side as if you were trying to “crush a walnut between your ribs and hips,” according to Dong. This movement engages one side to work the obliques while providing a deep stretch on the opposite side, making side bends a dual-purpose exercise.
As with any workout, maintaining correct form is essential. Dong commonly observes a few recurring mistakes during side bend exercises in her classes:
1. Avoid Arching Your Back
Many people unintentionally strain their lower back while focusing on their core during side bends. Dong notes that individuals have a tendency to tilt their tailbones backward, arching their spines. This incorrect form can lead to lower back discomfort as you move from side to side, which is not the intended outcome.
2. Avoid Rounding Forward
Conversely, some individuals tend to round forward and hunch their shoulders while bending, which can cause unnecessary strain on the head, neck, shoulders, back, and spine, as explained by Dong.
3. Avoid Shifting Your Feet
Another common mistake Dong notices is individuals shifting their weight to one foot and lifting the opposite leg while performing side bends. This action diminishes the engagement of the core muscles during the exercise. According to Dong, moving the leg with the side bend transfers the pressure and weight onto the standing leg, reducing the activation of the targeted side body muscles.
By being mindful of these three common errors, you can fully benefit from this effective core-strengthening and stretching exercise without compromising your form. Be sure to watch the complete video demonstration to learn how to perform the side bend correctly.
