4.1
(27)
This Seated Side Bend Stretch gives your back, shoulder, and arms that needed stretch to release the tension. This is perfect for your warm-up or cool-down simply because it awakens your body muscles.

Time
2-5 Minutes
3-5 times per week or every 30 minutes if working at computer

Muscle Group
Back, Shoulder, Arms, Hips, Obliques, Thighs

Difficulty
Very Easy to Moderate

Fitness Type
Stretch

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Safety Tips

If you have a hip, arms, or shoulder injury, please see your doctor before doing this exercise.

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Equipment Required

​Any mat is necessary for this exercise. If your hips are very tight, you can sit on a bolster or block.

Yoga Mats are suitable to be used in this workout.   Read our review on the various types of mats available.

Number of Reps and/or Length of Time

Beginners

3-4 minutes
10-20 secs hold
Repeat 3-4 times

Intermediate

3-5 minutes
15-30 secs hold
Repeat 3-5 times

Advanced

3-5 minutes
20-40 secs hold
Repeat 3-5 times

Instructions

Step 1
Watch the instructional video, then read the following for clarification.

Step 2
Sit on the floor or your mat and cross legs together. Keep your back straight and core tight.

Step 3
Raise your right arm and bend so it will be above your head. Place the other arm on your left leg or the floor..

Step 4
Slowly bend your torso to the left side, keeping your hips and face forward.

Step 5
Hold this position for as long as you can.

Step 5
Slowly go to an upright position.

Step 5
Repeat steps 2 to 5 on the other side.

Fitness Tip

Choose a fitness regime that fits into your lifestyle. Though do try to make it at least 4 vigorous sessions of a minimum of 30 minutes each.

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