Stephanie Riebe/Collegian
Junior Natalie Mock demonstrates the side bend. To make this position more of a challenge, it is important to tighten abdominal and leg muscles while performing the exercise.
This exercise was submitted by Coach Aumock.
The Side Bend Prep/Side Bend
1. Recline on your side and bend your bottom elbow underneath your body so that your weight rests on it. The bottom knee is bent at a 90-degree angle and the top leg is extended. The top arm is resting in front of the body with the palm facing up.
2. Exhale as you push your hip off the ground, keeping the shoulder stabilized. Keep back and neck long; do not hunch the shoulders. Sweep the top arm in an arc up and over the head. Make sure your abdominals and buttocks are tight and your hips remain in alignment. Keep chest wide.
3. Inhale as you lower your body back to start position, being careful not to let your body rock forward or backward.
4. Repeat on other side.