Side Stretch
Plane of Motion
Sagittal & Coronal
Spring Setting
Light / Medium
Roll Up Bar Short Springs
Top Hooks
Muscle Focus
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)
Side bend the torso to one side of the mat.
outer side gets a stretch and the stretch increases when the ankle is crossed.
bring the torso back to neutral before rolling up.
Other Muscles at Play
Spinal flexors engage to round the spine on the roll down and the roll up and assist with the spinal stabilizers to keep the back from arching when lying flat and side bending.
Spinal stabilizers create lumbo-pelvic stability and assist with the control of the spinal articulation.
Spine extensors stack the spine up to sitting tall.
Shoulder extensors keep a downward pressure on the bar and work with the scapular depressors to create shoulder stabilization.
Scapular depressors keep the shoulders down away from the ears.
Scapular adductors (retractors) aid in keeping the shoulders from hunching or rounding forward.
Hip flexors aid the spinal flexors when rolling down and up but should not overwork.
Hip abductors receive a stretch when the ankle is crossed.
Knee extensors keep the knees straight, especially when lying flat.
Dorsiflexors keep the feet flexed against the poles when sitting.
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.