Let’s dive into the world of side bends, an exercise that’s great for your core. They help with lower back pain, keep the lumbo-pelvic area stable, and make you stronger and more flexible. We’ll look at why side bends are good, which muscles they work, and how to do them right for the best results.
Side bends are fantastic for easing lower back pain. They’re often used in warm-ups and cool-downs during exercise classes. Adding them to your routine can make your core stronger, cut down on love handles, and ease chronic back pain.
Doing side bends the right way works muscles like the External and Internal Obliques, Quadratus Lumborum (QL), and Erector Spinae. The QL is deep in your lower back and helps you bend and stretch your spine to the side. If the Erector Spinae muscles aren’t working well, your QL might overdo it, causing pain.
Side bends help your lower back and knees not just by easing pain but also by slowing down damage to spinal discs. Exercises like Cat-Cow Side Bending can make your joints work better and keep you moving well. Use a mix of side bends, seated mermaid stretches, and side planks to make your spine more flexible and stronger, making your posture better.
To see the best changes, do side bends and similar exercises 2-3 times a week for 3-6 months. This helps your core muscles grow strong and bendy for the long haul. Also, mixing in side planks, Roman chair exercises, and dynamic back extensions can make you feel more comfortable and self-assured in different poses.
Key Takeaways:
- Side bends are great for easing lower back pain and building up your core.
- They stretch and steady your lumbo-pelvic area, lessening chronic pain and slowing spinal disc wear.
- Main muscles used in side bends are the External/Internal Obliques, Quadratus Lumborum, and Erector Spinae.
- Doing side bends and related exercises often enhances how flexible and strong your spine is, making your posture and back health better.
- For the most change, add side bends to your workout 2-3 times weekly for 3-6 months.
The Importance of Lateral Flexion in Core Training
Lateral flexion is key in core workouts. It boosts trunk strength, balance, and lets your spine move better. Adding it to your exercise plan will up your fitness game and keep you from falling.
Our bodies often move sideways when we walk or reach for things. Working on this movement helps us shift our weight and keep our balance steady.
The Core & Breathing program really focuses on lateral flexion. It shows how vital it is for a strong core. Following this program will make your core powerful and balanced.
You can do lateral flexion exercises in just 15 minutes a day, 3 or 4 times a week. This short time investment will pay off in better trunk strength, a more mobile spine, and stable core muscles.
Side bends, or lateral flexion exercises, are good for easing back pain. They work key muscles like the obliques, intercostal muscles, and quadratus lumborum. These muscles are important for lower back health.
By focusing on specific muscles during side bend exercises, like the obliques and quadratus lumborum, you make your back stronger. This is especially helpful if you have lower back pain due to injuries or tightness.
Side bends can help with lower back issues, plus they lower the chances of certain knee and spine problems.
Strengthening and stretching exercises like seated mermaid and side plank are highly recommended to enhance lateral spinal flexibility and strength. These exercises can be easily incorporated into your daily routine to effectively alleviate back and knee pain.
Athletes in sports like golf and swimming, or active via soccer and kayaking, can benefit from side bend exercises. They boost important athletic abilities like power and balance.
It’s best to start side bend exercises without weights or light weights if you’re new. Focusing on how you lower your body is very important. As you get better, you can slowly add more motion and weight to your routine.
If you want a well-rounded core workout, try side bends and reverse trunk twists. This duo hits muscles that lift your waist and support your core. It leads to a more stable core and better strength.
| Benefits of Lateral Flexion Exercises | Core Muscles Engaged in Side Bends |
|---|---|
| – Improved trunk strength and stability | – External obliques |
| – Enhanced balance and coordination | – Internal obliques |
| – Increased spinal mobility | – Quadratus lumborum |
| – Lowered risk of falls and injuries | |
| – Reduced lower back pain |
Anatomy of Lateral Flexion
Lateral flexion is key for balance and ease in activities like walking. It is vital in core training to up trunk power, shift weight, and enhance steadiness. Knowing the main muscles for lateral flexion is crucial.
The obliques, intercostal muscles, and quadratus lumborum support the spine’s sideways movements. The obliques stabilize the torso for twists, turns, and bends. They help keep a good posture and movement.
The intercostal muscles, in between the ribs, help in breathing. They aid chest expansion and compression, crucial for breathing efficiency and core stability.
The quadratus lumborum aids in lateral spine flexion. It links pelvis to upper rib cage, stabilizing the lower spine. Boosting this muscle enhances your ability to move your spine sideways, and improves your core strength.
Lateral flexion engages the obliques, intercostal muscles, and quadratus lumborum, requiring both strength and flexibility. By incorporating lateral flexion exercises into our core training routine, we can improve our movement efficiency and enhance our overall fitness.
To strengthen these muscles, try exercises like dumbbell side bends, side bends on a bench, hanging side bends, or half-kneeling side bends. They help increase lateral spinal flexibility and fortify the core. Start light if you’re new, but gradually add weight and motion as your strength grows.
| Muscles | Key Functions |
|---|---|
| Obliques | Provide stability and control during twisting, turning, and bending movements of the torso |
| Intercostal Muscles | Assist in breathing and expand or compress the chest cavity |
| Quadratus Lumborum | Responsible for lateral flexion of the spine and stabilizing the lumbar spine during lateral movements |
Understanding these muscles will help make our core training more effective. Adding lateral flexion exercises to our routine boosts core strength and movement skills. This improves performance in sports and daily tasks.
Incorporating Lateral Flexion into Your Core Training
Core training should target all parts of your core, including lateral flexion. This type of exercise boosts trunk strength. It also helps adjust your weight distribution. This is key for keeping your balance and avoiding falls.
The Core & Breathing program highlights lateral flexion for your core. It helps improve both lateral flexion and core strength. The program has exercises that slowly step up in difficulty.
Exercises and Progressions
There are many exercises and progressions for working on lateral flexion. They focus on muscles like the obliques, intercostals, and quadratus lumborum. This improves how well you can move your spine sideways. Here are some to try:
- Dumbbell Side Bend with a hip shift
- Side Bend on Bench
- Hanging Side Bend
- Half-Kneeling Side Bend
These exercises can include weights or use your own body weight. For bodyweight exercises, you can do variations on a side plank.
| Exercise | Target Muscles |
|---|---|
| Dumbbell Side Bend with a hip shift | Obliques, Intercostal Muscles, Quadratus Lumborum |
| Side Bend on Bench | Obliques, Intercostal Muscles, Quadratus Lumborum |
| Hanging Side Bend | Obliques, Intercostal Muscles, Quadratus Lumborum |
| Half-Kneeling Side Bend | Obliques, Intercostal Muscles, Quadratus Lumborum |
Adding these lateral flexion exercises can really improve your core strength. They ensure your overall core training is well-rounded.
Balance in core training is key. Lateral flexion exercises help achieve this. They focus on both strength and the ability to move well.
So, why not try some lateral flexion exercises yourself? Your core will definitely appreciate it!
Benefits of Lateral Flexion Exercises
Lateral flexion exercises are key for boosting core strength, mobility, and balance. They help strike the right balance between strength and flexibility. This leads to being able to move more freely and efficiently.
These exercises focus on working the core, especially the obliques. They aim to make these muscles stronger and push balance. You use muscles like the obliques, quadratus lumborum, and erector spinae when you bend to the side.
Besides making your core muscles strong, they also boost how mobile and balanced you are. Your spine has many bones that should move easily together. Lateral flexion exercises make sure your low back (lumbar) area can move better. This helps fight off stiffness and keeps you moving smoothly.
Along with making your core strong, these exercises help you stay balanced. By working the obliques and other muscles in your midsection, you stand and move more solidly. This cuts down the chances of taking a fall or getting hurt.
Adding these exercises to your routine broadens how you can move. As your core gets stronger and you become more mobile, you can do a wider variety of movements. This means you’re in better control and more stable when doing activities or exercises.
To start, try basic bends to the side and look at different ways to move to hit certain muscles. Pilates on a mat is another good choice you can do at home. Do these exercises every day, doing 8-10 sets on each side, for around 5-8 minutes per day.
If you’re just beginning or want guidance, consider getting help from a Pilates expert or try a Reformer. They can make recovering quicker, boost how well you move, and help with pains in your lower back and knees.
By adding lateral flexion exercises to your core workouts, you get stronger, more flexible, and better balanced. This lets you move in ways you’ve always wanted. Start using lateral flexion today and see how far your body can go!
The Role of Side Bends in Lower Back Pain Treatment
Side bends are crucial for easing lower back pain. They improve stability in the lower back and hips. This can help prevent injuries, disc issues, and knee pain.
Side bends work out key muscles like the Obliques and Erector Spinae. These muscles keep your spine strong and straight, which is important for your back’s health.
Muscle imbalances often cause lower back pain. Side bends can fix this by working the right muscles. They make these muscles stronger, reducing the work of the ones that cause pain.
Improving lumbo-pelvic area stability is not the only benefit of side bends. They also help keep your spinal discs hydrated, promoting better spine health. This can help with lower back and shoulder issues, making your spine work better.
Not keeping the lumbo-pelvic area stable can harm your spine and knees. Athletes and regular folks alike benefit from side bends. They’re key in keeping your body parts healthy and pain-free.
“Side bends are a valuable tool in the treatment of lower back pain. They help stabilize the lumbo-pelvic area, reduce the risk of injuries, and improve overall spine health.” – Dr. Emily Stevens, Chiropractor
Doing side bends right is the best way to use them for your health. Aim for 8-10 reps on each side. Use a firm surface, like the ground with a mat, to make sure your form is correct.
Adding side bends to your workout can help a lot. They make your lower back and hips stronger. Talk to an expert to learn how to do them the right way.
Muscles Involved in Side Bending
Side bending exercises are great for strengthening the lumbo-pelvic area. They help ease lower back pain and make your spine healthier. These routines focus on the external and internal obliques, quadratus lumborum, and erector spinae muscles.
The external and internal obliques are on the sides of your stomach. They run diagonally and help twist your trunk and bend it to the side. Strengthening these muscles keeps your lower back stable and helps support the spine.
The quadratus lumborum muscles, also called QL, join the pelvis and spine. They aid in side bending and are key for keeping the lumbo-pelvic area stable. If your QL muscles are weak or tight, your lower back might get strained, causing pain.
The erector spinae muscles sit along your spine. They help you straighten your back. If these muscles get weak or tight, it can cause problems in your lumbo-pelvic area. Working on your erector spinae muscles can reduce back pain and boost spinal health.
Adding side bending exercises to your workout can really help. They aim at these important muscles, improving lumbo-pelvic stability and reducing back pain. Doing moves like Cat-Cow Side Bending, Prone Side Bending, and Sitting/Standing Side Bending regularly can make a big difference. They enhance your spinal muscle balance and health.
| Muscle | Function |
|---|---|
| External Obliques | Assist in trunk rotation and lateral flexion |
| Internal Obliques | Play a role in trunk rotation and lateral flexion |
| Quadratus Lumborum (QL) | Provide stability and connect the pelvis to the spine |
| Erector Spinae | Responsible for extending and straightening the back |
How Side Bends Help in Lower Back Pain Treatment
Are you dealing with lower back pain? Side bends could be key to helping out. They stretch and stabilize your lumbo-pelvic area. This can ease tightness and deal with lower back problems. It’s good for acute injuries, chronic pain, and even spinal disc issues.
Side bends are great for making your lumbo-pelvic area stable. This helps to avoid lower back injuries and reduce pain. It also guards against spinal disc issues. Doing side bends distributes pressure well, reducing lower back strain. This can also help lower knee pain linked to a weak lumbo-pelvic area.
Feeling tightness in your lower back? Side bends can really make a difference. This tightness might cause pain and even injuries. Adding side bends to your routine stabilizes your lumbo-pelvic area. This relieves ongoing lower back and knee pain. Plus, it can boost your back’s flexibility and strength, making your posture better.
Besides erasing pain, side bends also work wonders on your spinal discs. They keep your lumbo-pelvic area stable. This stops spinal disc damage from too much movement. Side bends also hydrate your discs, guarding against degeneration.
Not to mention, side bends cut down on knee pain. They keep force flowing through your spine properly. This stops knee strain and helps you move better.
And did you know? Side bends can fix shoulder problems that start from weak or tight muscles. If you leave back pain near your low back alone, it can spread to your shoulders. Training these muscles with side bends helps. It spreads out the load right, easing pain without medicine.
Altogether, adding side bends to your workouts is a smart move. They do a lot for your lower back. They ease pain, boost stability, and stop injuries. Plus, they’re good for spinal discs and knee health. With these exercises, you can aim for a strong, pain-free lumbo-pelvic area. This means your spine will be healthier all around.
Side Bending Exercises for Lower Back Pain Relief
Looking to ease lower back pain? Side bending exercises are a great choice. They stretch and steady the lumbo-pelvic area. This helps loosen up tight areas and ease pain from old or new injuries. You might also find them helpful if you have disc problems. Adding these exercises to your daily plan boosts your side-to-side back flexibility and strength. This can help you stand taller. Plus, it could cut down on your back pain.
The Benefits of Side Bending Exercises
Side bends have a lot to offer for your lower back and overall spine health. They:
- Make the lumbo-pelvic area stronger, cutting the risk of injury and disc issues.
- Boost how far your spine can bend to each side.
- Work your core parts, which make your midsection strong and steady.
- Help fix slouching and are a plus for how you feel and move every day.
Types of Side Bending Exercises
Ready to try some side bending moves? Here’s three to get you started:
- Cat-Cow Side Bending: Get on your hands and knees. As you breathe out, curl your back up and bring one elbow and knee close. Inhale and lift your chest up and head back. Do the other side next.
- Prone Side Bending: Lay on your belly with your legs straight. Prop yourself up on your elbows. Lift your body and reach one arm out past the opposite leg. Keep your head and spine straight. Then, switch sides.
- Sitting/Standing Side Bending: Stand or sit with your feet apart. Put a hand on your hip and stretch the other up and over. Stay tall and don’t lean forward or back. Repeat on the other side.
Make sure you do these exercises the right way for best results. If you’re new to them or if your back hurts a lot, talk to a doctor before you start.
By doing side bends regularly, you can cut down on lower back pain and keep your spine in good shape. Try to fit in these exercises for 5 minutes each day. You’ll get looser, stronger, and have a happier back before you know it.
The Role of Side Bends in Spinal Mobility
Side bends help improve how well your spine moves and how your core muscles work. Including them in your exercise plan brings many benefits for your spine and your health.
Side bends are great for keeping your spinal discs hydrated. This is vital for their health and to avoid problems like lower back injuries, sharp pain, and knee pain. They also make sure your lower back and pelvis are strong, which keeps your spine healthy and helps avoid knee pain.
When you do side bends, you work many muscles. These include the External Obliques, Internal Obliques, Quadratus Lumborum, and Erector Spinae. By making these muscles stronger and more flexible, you can stabilize your lower back and help with issues like lower back pain and shoulder problems. It targets the weak muscles, which lessens the strain on the ones that are in pain.
To add side bends to your routine, try different poses. Cat-Cow Side Bending, Prone Side Bending, and Sitting/Standing Side Bending vary in comfort and difficulty. This flexibility lets you find what works best for you.
| Benefits of Side Bends |
|---|
| Improves spinal mobility |
| Enhances core engagement |
| Helps hydrate spinal discs |
| Stabilizes the lumbo-pelvic area |
| Relieves lower back pain |
| Alleviates shoulder dysfunctions |
| Prevents acute lower back injuries |
| Reduces chronic lower back pain |
| Reduces knee pain |
Adding side bends to your fitness plan can change a lot. It helps your spine work better, strengthens your core, and boosts your overall health. Start adding side bends to your routine now.
The Connection Between Side Bends and Breathing
Side bends help make your core stronger and more stable. They also make your breath better and help you relax. Adding side bends to your workout can make you breathe deeper and feel more at ease.
When we do side bends, our rib sides open up. This means our ribcage can expand more. This allows us to breathe deeper into our lungs. So, we get more oxygen and let go of more carbon dioxide.
This makes our breathing deeper and helps us relax. It can also take the stress out of our neck and shoulders. Breathing deeply and bending at the same time makes us calm. It lowers our stress.
Doing the breathing right during side bends is key. Always breathe in before you bend and out as you bend. This keeps you steady and works your core right.
Side bends don’t just make your middle stronger; they help you breathe and relax. Adding them to your routine can lift your spirits. It makes for a balanced and vital life.
The Benefits of Deep Breathing During Side Bends
Deep breathing while side bending offers many pluses:
- More Lung Power: Big breaths in and out grow our lungs and get more oxygen in. This is like a workout for your breath, making it healthier.
- Less Stress in Your Neck and Shoulders: Breathing deeply during side bends undoes tension up top. It helps you chill and feel at ease.
- Get Soothing Relaxation: Big, deep breaths tell your body to cool it. This lowers anxiety and makes you feel peaceful.
- Better Body-Mind Link: Paying attention to breath links your mind with your movements. It helps you be right here, in the moment.
We often don’t see how huge breath is in getting fit. Doing deep breathing while side bending is big. It lifts our health way up. So, take a good breath and let side bends bring you to a calm, strong place.
Start side bends light on the weights. Make your moves perfect first, then add more weight. Keep an eye on your breath too, inhale before bending and exhale as you bend for focus and calm.
| Benefits of Deep Breathing During Side Bends | Enhanced lung capacity | Reduction in neck and shoulder tension | Activation of the relaxation response | Promotion of mind-body connection |
|---|---|---|---|---|
| Description | Deep breathing during side bends expands the ribcage and increases lung capacity, leading to improved respiratory health. | Deep breaths taken during side bends release tension in the neck and shoulders, alleviating stress and promoting relaxation. | Deep, diaphragmatic breathing activates the body’s relaxation response, reducing anxiety and promoting a sense of calm. | By focusing on the breath during side bends, we enhance the mind-body connection, allowing for a more present and aware experience. |
How Side Bends Improve Posture
Side bends help strengthen your core and improve your posture. They make you more aware of standing properly. They work the muscles that keep your body in good alignment.
Good posture means more than standing up straight. It’s about the whole body and the core muscles. Doing side bends helps these core muscles, like the obliques, keep your torso strong.
This makes you stand and sit straighter. It also keeps your spine and pelvis aligned right. So, you’re less likely to slouch or hunch.
Having better posture makes you look and feel better. It lowers muscle strain, which can help prevent back pain. Good posture also helps with breathing and digestion.
Remember to do side bends right to not get hurt. Start gently and ramp up slowly. If you have health issues, talk to a doctor before trying side bends.
Adding side bends to your routine, with other posture exercises, really helps. It strengthens your core and gets your body in a better position. This leads to standing taller and feeling less pain each day.
| Key Benefits of Side Bends for Posture Improvement |
|---|
| Strengthens the core muscles involved in lateral flexion |
| Improves overall body alignment and stability |
| Reduces the risk of back pain caused by poor posture |
| Promotes proper breathing and digestion |
| Enhances physical appearance and self-confidence |
The Link Between Side Bends and Core Strength
Side bends really work those core muscles, especially the obliques. These muscles are key for keeping us stable when we twist or turn. That’s why they’re vital for core strength and our ability to move without injury.
Athletes, like those in golf and tennis, find side bends helpful for stronger swings. By focusing on oblique strength with this exercise, athletes see better performance. It improves their ability to move powerfully.
For folks playing sports like basketball or soccer, side bends offer big benefits. These sports need fast, side-to-side movements. Side bends help build the strength and balance required for these actions.
And it’s not just athletes who can gain from side bends. Anyone who moves a lot sideways, like swimmers, will find their core stability improves. This means better performance and a lower risk of getting hurt.
The side bend targets muscles on the sides of our body, particularly the obliques. It helps in strengthening them for better core stability. These muscles work in harmony to keep our spine supported and in the right position.
To make the most of side bends, using proper technique is crucial. Start light, then gradually add weight as you get stronger. A good rule is to do 3 sets of 10-12 reps if you’re looking to grow muscles. For building strength, go for 3 sets of 6-8 reps.
This exercise doesn’t just hit the obliques, but also the abs and hip flexors. It’s a great all-rounder for improving core shape. And a strong core means better fitness and less chance of getting injured.
Looking for something besides side bends? Try a seated twist. This move twists your body, engaging your obliques too. It not only boosts core strength but also helps increase flexibility. Do 2-3 sets of 15-20 reps for the best outcome.
Or, you could do a side bend with added weight. Carrying a heavy weight at your side while bending works your muscles differently. For this, 2-3 sets of 10 or more repetitions is recommended to fully work those muscles.
Summary
Side bends are a top choice for improving core strength, focusing on the obliques. They’re key for athletes needing to twist and move quickly. By strengthening these muscles, the body gains better balance, strength, and lower injury risks. Always aim to have the right form and increase the challenge gradually.
“Incorporating side bends into your core training routine can significantly improve oblique strength, torso stability, and overall core fitness.”
[Image Description: An image showcasing a person performing side bends, targeting the oblique muscles and improving core strength.]
Importance of Balance Between Strength and Mobility in Core Training
In core training, balancing strength and mobility is key. Strength training helps increase muscle and power. Mobility exercises, on the other hand, focus on flexibility and movement. Adding lateral flexion, such as side bends, helps find this balance. It leads to better core strength and mobility.
The Core: A Complex System
The core is made up of many muscles, like your abs and pelvic floor. They help your body stay stable and move correctly.
Unlike simple crunches, core training must look at the whole system. It includes muscles that support your spine and keep you upright. Working these deep muscles keeps you stable and helps prevent injuries.
The Role of Side Bends in Core Training
Side bends are great for mixing strength and flexibility into core workouts. They target the obliques, key for strong core support. This means you work the muscles that help you twist and bend.
These exercises not only help your core but also your ability to move smoothly. This means you can function better every day.
The Benefits of Balance
Getting the right mix of strength and mobility offers many plus points. It boosts how well you move and feel. The benefits include:
- Core Strength: Side bends and similar exercises build a strong core. This is good for sports and cuts the chance of getting hurt.
- Mobility: By mixing in flexibility exercises, you will move better. This helps with day-to-day activities.
- Balance: A well-rounded core supports balance. This lowers the chance of falling.
- Postural Maintenance: Strengthening your core helps prevent back pain. It also keeps your spine in good alignment.
Striking the Balance
To get the right balance, use a variety of exercises. This includes both traditional and lateral moves. Also, think about what your core really needs and can do.
Good balance is about more than just exercise. It’s also about knowing your limits and listening to your body. Don’t forget to start slowly and ask for help when needed.
Regularly focusing on both strength and flexibility is key. It makes for a complete fitness plan. So keep at it, challenge yourself, and see how strong your core can become.
The Benefits of the Core Breathing Program
The Core Breathing Program helps improve your core strength, mobility, and heart health. It only takes a few minutes each day. This program adds a new dimension to your workout, focusing on lateral flexion and core improvement.
Its core strength training is a key benefit. A strong core supports all daily movements, enhancing your balance and stability. You work on muscles like your abs and back. This helps keep your posture good and lowers the chances of getting hurt.
It also works on making you more flexible. Exercises in the program improve your spines’ flexibility and overall motion. This reduces strain, lessens injury risks, and boosts your sports performance.
Joining this program means you also become part of a community. You connect with others with similar goals. The community helps keep you motivated, making your fitness journey more fun and engaging.
Join the Core Breathing Program today and experience the transformative benefits of core training. Work on your core strength, mobility, and join a supportive community. Let’s unlock our body’s potential together.
Core Breathing Program Benefits
| Benefits | Description |
|---|---|
| Enhanced Core Strength | Build a strong and stable core to improve athletic performance and reduce the risk of injuries. |
| Improved Mobility | Increase spinal flexibility and range of motion, promoting better overall movement patterns. |
| Cardiovascular Fitness | Boost your cardiovascular endurance through dynamic core exercises and breathing techniques. |
| Private Community | Connect with like-minded individuals, share experiences, and receive support throughout your core training journey. |
Start the Core Breathing Program and find out how it improves your core, mobility, and fitness. Whether you’re an athlete or want better stability, this program is for you. Join our community for a rewarding fitness journey together!
Conclusion
Side bends build a strong core and help ease lower back pain. They improve how your spine moves and your core’s strength. A study by Vera-Garcia et al. shows that side bends activate important core muscles well.
If you want to lessen back pain, better your posture, or make your core stronger, side bends are a great choice. Exercises like windmills, side presses, and movements to the side work many core muscles. This offers your core a thorough workout.
Athletes also gain from exercises that focus on their external obliques, like full contact twists and Russian twists. These exercises make their core stronger and more stable. Plus, they improve movement efficiency.
To get the most from side bends and core training, do core stabilization exercises. These should be about tightening your core muscles, not hollowing your stomach. This approach activates all the important core muscles.
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Want to better your performance in exercises like squats and overhead presses? A strong and stable core is key. This is where side bends come in.
Your core works in several ways, like bending, twisting, and standing strong. Side bends help you work out in these ways. They make your core muscles stronger, improving your fitness overall. So why not add side bends to your routine today?