The Side Bend

Question 1

The Side Bend: Purpose and benefit

Answer 1

Strength – core, obliques and upper body in general

Question 2

The Side Bend: LAYER 1

Answer 2

Sit down on the mat, bend your knees to the side at a 90° angle, and rest on one side, hips stacked

Rest your arm down on your elbow and forearm

Elbow under shoulder

Have your top arm resting in front to stabilise you

Place top foot flat on the floor next to front of the ankle of other foot, knee pointing to ceiling, or keep legs together

Inhale to prepare

Exhale and lift the hips from the mat taking the arm overhead

Inhale and lower the hips towards the floor and arm back to thigh, under control

Repeat the movement only letting your hips touchback briefly to the floor

Leave bottom lower leg on the floor

Question 3

The Side Bend: LAYER 2 INTER

Answer 3

Set up as above, taking up onto hand

Inhale to prepare

Exhale and sweep the arm overhead, lifting the hips from the mat

Inhale return back to the start under control

Question 4

The Side Bend: Prime movers

Answer 4

Prime movers: Quadratus lumborum, obliques, deltoids, trapezius, levator scapulae

Question 5

The Side Bend: Stabilisers

Answer 5

Stabilisers: TVA, lumbar multifidus, internal obliques

Question 6

The Side Bend: Joint action

Answer 6

Joint action: Lateral flexion, shoulder abduction and adduction

Question 7

The Side Bend: Plane of movement

Answer 7

Plane of movement: Frontal

Question 8

The Side Bend: Repetitions

Answer 8

5-10 on each side

Question 9

The Side Bend: Teaching points

Answer 9

Maintain shoulder stability
Lift through the waist
Keep hips stacked
Keep shoulders stacked
Maintain neck alignment
TVA/PF engaged 30%
Lengthen up and over
Shoulder comes over wrist at top of move

Question 10

The Side Bend: Watch out points

Answer 10

Head and neck alignment
Loss of balance
Arm position
Leaning forward or backward
Collapsing at the base

Question 11

The Side Bend: Imagery

Answer 11

Imagine a roaring fire coming up to the waist
Imagine running your fingertips over a rainbow

Question 12

The Side Bend: Progressions

Answer 12

Increase the reps

Increase the ROM

Extend the legs

Question 13

The Side Bend: Adaptations (Inter level)

Answer 13

Remain on forearms

Reduce ROM

Less reps

Just do a side bend without the hip lift

Question 14

The Side Bend: Modifications

Answer 14

Rolled up towel under the wrist

Go back to forearm

Stack the knees (performed on elbow or hand)