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Standing Side Bend
- 1 - Stand up straight with your feet hip-width apart. Keep your arms relaxed by your sides.
- 2 - Ensure that your head, neck, and spine are in a neutral position, with your chin parallel to the floor.
- 3 - Raise your right arm overhead and extend it fully, keeping your palm facing inward. Your left arm should stay relaxed by your side.
- 4 - Slowly and gently lean your upper body to the left side while keeping your feet flat on the ground and both hips facing forward. Imagine a straight line from your feet through your head, maintaining alignment.
- 5 - As you lean to the left, you should feel a stretch along the right side of your torso. Keep your right arm extended, and avoid hunching your shoulders.
- 6 - Hold this stretched position for 15-30 seconds while taking deep breaths. Feel the stretch along your right side.
- 7 - Slowly return to the upright position, lowering your right arm to your side.
- 8 - Perform the stretch on the other side by raising your left arm overhead and leaning gently to the right.
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