Seated · Mobility · 45 seconds

Seated side bend

Also called seated side stretch, seated lateral bend or overhead side stretch.

How to do a seated side bend

1. Sit tall in a sturdy chair with both feet flat on the floor.
2. Reach one arm up over your head.
3. Lean gently to the other side, only as far as is comfortable.
4. Come back to upright, lower the arm, then swap sides.
5. Lean straight to the side. Never twist and lean at once.

In Vaskuna the voice says: “Sit tall. Reach one arm over your head and lean gently to the other side. Come back, then swap.”

Go gently

Lean only as far as is comfortable. Never twist and lean at once.

Breathe out as you lean over, and breathe in as you come back up.

Make it easier

Rest your hand on your head instead of reaching up, and lean only a little.

Make it a little harder

Hold the lean for a slow breath or two before you come back up.

Have within reach

• A sturdy chair

In a session

In Vaskuna this usually lasts 45 seconds. It is part of one routine: Chair mobility.

Questions

Should I lean forward during a seated side bend?

No. Lean straight to the side, as if sliding between two panes of glass. Keep both hips on the seat and never twist and lean at the same time.

What if I cannot lift my arm over my head?

Lift it only as high as feels easy, or rest your hand on your head or shoulder. You can still lean gently to the side.

More mobility movements

• Ankle pumps
• Seated march
• Shoulder rolls
• Slow neck turns
• Calf stretch
• Gentle seated twist
• Chest opener
• Wrist and hand circles
• Heel and toe taps
• Overhead reach

Vaskuna is not a medical device. It does not diagnose, treat, monitor or prevent any condition, and nothing in it is medical advice. Talk to your doctor before starting new exercise, and stop and seek medical help if you notice chest pain or tightness, severe breathlessness, dizziness, or a racing heartbeat.