Side Bend – very good lateral back stretch and excellent for opening up your ribcage for breathing efficiency
x 6 repetitions on each side
Starting in seated position with feet together: pelvis and spine in neutral; sit upright as much as possible on your sit bones (you can sit on a chair or block if sitting on the floor is uncomfortable); spine is lengthening up to the ceiling and chest is soft but collar bones are open; think about the shoulder blades sitting in pretend trouser pockets in your upper back; arms rested by your side.
- Inhale to prepare
- Exhale to engage your pelvic floor and deep abdominals
- Inhale and float the right arm out to the side but slightly forwards so that it stays in your peripheral vision. Feel the arm pits lengthen and the top of the shoulder soften in the joint socket
- Exhale and start to tip your head slightly to the left taking your spine into a side bend. Feel a stretch down your right side of your spine and waist
- Lengthen both sides of your waist up to the ceiling avoiding collapsing to the floor and keep the sit bones on the floor, particularly feeling the right sit bone heavy
- Inhale at this point sending the breath into the sides of the ribcage increasing the stretch
- Exhale return your spine vertebrae by vertebrae back to the start position
- Repeat on the left side.