# Standing Side Bend

Reach one arm overhead and lean to the opposite side, alternating, to lengthen
the side body and open the ribs and lats.

- **Category:** Mobility / warm-up
- **Type:** Lateral flexion mobility
- **Targets:** Obliques, quadratus lumborum, lats
- **Prescription:** 8 slow bends to each side, reaching long
- **Defaults:** 2 × 8 bodyweight

## Setup

Stand tall, feet hip-width, one arm relaxed and the other ready to reach
overhead.

## Execution

1. Raise one arm overhead and reach it up and over as you bend to the opposite
   side.
2. Feel a long stretch down the whole reaching side; keep both feet planted.
3. Return to tall through center, then reach the other arm over and bend the
   other way.

## Cues

- Reach up and over — think length, not a sideways crunch.
- Keep the hips level and both feet flat on the floor.
- Bend straight to the side; don't twist or lean forward.

## Common Mistakes

- Collapsing down into the bend instead of reaching long.
- Shoving the hips out to the side to counterbalance.
- Rotating the trunk forward out of the pure side bend.

## Progression

Short range → full reach-and-over → add a brief hold at the end range on each
side.
