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Band Side Bend

IntermediateStrengthTier T2

You stand tall with feet hip-width apart, holding a band that is anchored low in one hand at your side. You bend sideways at the waist, then return to upright with control.

Targets: Thoracic Spine

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

resistance_bands

Home Options

  • resistance band

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Switch sides to repeat.
  • Check the tension and the fixing of the anchor.
  1. A woman standing upright, feet hip-width apart, gripping a taut resistance band anchored low on her right in her right hand at her side, her left hand on her waist.

    Step 1 of 3

    Anchor the band low on your right, stand tall with your feet hip-width apart and grip the band in your right hand at your side. Brace your core and draw your shoulders back.

  2. The same woman, bent sideways at the waist to her left, away from the anchor, still gripping the taut band in her right hand.

    Step 2 of 3

    Bend sideways at your waist to the left, away from the anchor, pulling the band away from its fixing point, as far as your mobility allows.

  3. A woman standing upright, feet hip-width apart, gripping a taut resistance band anchored low on her right in her right hand at her side, her left hand on her waist.

    Step 3 of 3

    Anchor the band low on your right, stand tall with your feet hip-width apart and grip the band in your right hand at your side. Brace your core and draw your shoulders back.

Safety Information

Brace your core and draw your shoulders back before you start to bend, and keep your feet fixed where they are. Bend only as far as your own mobility allows and return upright with control; do not let the band snap you back up. If you have a back or spine condition, or have had recent abdominal or spinal surgery, ask a physical therapist or physician before trying this exercise, because it loads the trunk through a sideways-bending range against band tension. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.