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Standing side bend: how to do it
The standing side bend is a gentle sideways lean with one arm reaching overhead. It is an easy way to break up long periods of sitting and takes about 35 seconds.
It will not fix posture or pain on its own. It can be one small part of staying active and moving regularly through the day.
How to do it
- Stand tall with your feet hip-width apart and reach your right arm overhead.
- Bend gently to the left, keeping your chest open.
- Return to center and switch sides.
Dose: 6 reps.
Tip: Imagine standing between two panes of glass so you do not lean forward.
Common mistakes
- Leaning forward or backward. Stay between two imaginary panes of glass.
- Twisting your chest. Keep it facing forward and open.
- Bending too far. A small, comfortable lean is enough.
- Shrugging your shoulders up. Keep them relaxed.
- Holding your breath. Breathe normally.
Easier options
- Keep your top hand on your hip instead of reaching overhead.
- Lean only a few centimetres.
- Do fewer reps, for example 3, and add more over several days.
This matches the Standing Side Bend exercise in the Mo app.
When to stop and see a professional
Stop and speak to a doctor or physiotherapist if you notice:
- numbness, tingling or weakness in a leg or foot
- pain that shoots down a leg
- sharp or pinching back pain
- pain that started after an accident, fall or other injury
- problems controlling your bladder or bowels (seek emergency care)
- pain that keeps getting worse, wakes you at night, or comes with fever or unexplained weight loss
If the movement increases your back pain, stop and try the cat-cow guide instead, or ask a professional.
Do this with Mo, a 5-minute guided routine app
Mo the sloth guides short daily posture, neck and back exercises, with gentle reminders and a pain check-in. Learn more about Mo.
Related guides
- Standing back extension
- Seated spinal twist
- Cat-cow stretch
- Lower back pain from sitting
- Mo: Posture & Back Pain Relief app