The Side Bend exercise is to enhance lateral mobility of the spine. It primarily targets the transversus abdominis, obliques and scapular stabilizers. Attention should be paid to the abdominal contraction to maintain rib connection and prevent the hips and shoulders from rotating. The cervical spine should stay aligned with the thoracic spine.The Side Bend can be modified by: a) bringing the feet closer to or further away from body to increase/decrease difficulty. b) Leave the bottom knee on the mat, do not fully extend that leg (less pressure in the supporting arm & shoulder).For more Pilates exercises visit Pilates Digest.
The Pilates Digest Video Podcast includes monthly instructional exercises for Pilates enthusiasts and professionals. The videos walk you through the entire Pilates exercise and give several modifications for different levels. The certified Pilates instructors explain what muscles are working and the benefits that you will receive. Pilates Digest is an online resource engaging the Pilates community all over the world.