Side Stretch
Plane of Motion
Sagittal & Coronal
Muscle Focus
Spring Setting
Light / Medium
Roll Up Bar Short Springs
Top Hooks
Spinal Lateral Flexors
External Oblique (same side), Internal Oblique (same side), Quadratus Lumborum (same side), Erector Spinae (same side), Semispinalis (same side), Deep Posterior Spinal Group (same side), Rectus Abdominis (same side), Iliopsoas (same side)
Other Muscles at Play
Objectives
Strengthens the gripping hand and forearm muscles through sustained hold and control.
Engages and strengthens the obliques to resist rotational forces.
Stretches the obliques, transverse abdominis, intercostals, quadratus lumborum, back extensors, latissimus dorsi, tensor fasciae latae, and serratus posterior inferior on the opposite side.
Strengthens the lateral musculature on the non‐stretched side to support balanced side‐body engagement.
Mobilizes the entire spine through a smooth, continuous range of motion.
Reinforces proper lateral side bending by maintaining the spine, shoulders, and head in contact with the mat.
Focus on breathing to synchronize the movement.