MOVE OF THE MONTH: Modified Side Bend Series

Welcome to my first-ever "Move of the Month" feature! While we've been exploring individual muscles, now it's time to put them into action with functional movements that make a real difference in how you feel and move.

Before I get into this though, in case you missed any of my Muscle of the Month features, you can see them all now on the BLOG page of my website.

This Modified Side Bend Series isn't flashy or Instagram-worthy, but it's incredibly effective for building the kind of core strength that translates to better posture, reduced back pain, and improved daily function. My purpose as a physiotherapist with these movement features is to focus on the WHY and HOW of exercises, not the WOW - because understanding the purpose and proper execution is what creates lasting results.

📸 Photo courtesy of @motionscapephotography

The WHY: Why This Move Matters

The Modified Side Bend Series targets two crucial movement patterns that are often neglected in traditional core training:

• Lateral flexion (side bending) - essential for reaching, carrying uneven loads, and sports movements

• Rotation - vital for walking, throwing, and turning movements

Unlike crunches or planks that only work in one plane, this series trains your core in multiple directions, creating the kind of strength and stability your body actually needs for real-life activities.

Primary Muscles Working: 

• Obliques (both internal and external) - the stars of the show

• Scapular stabilizers - keeping your shoulder blade stable

• Deep core muscles - working to maintain spinal alignment

• Gluteus medius - helping to stabilize the pelvis

Who Should Do This Exercise:

• Anyone looking to improve core stability and strength

• People with lower back pain (when performed correctly)

• Athletes wanting to enhance rotational power

• Individuals seeking better posture and spinal health

• Those recovering from injury who need modified core exercises

Ready to Side Bend Like a Pro?

Check out this video where I demonstrate all three exercises in the Modified Side Bend Series, both on the mat and on the Reformer.

💪 Pro tip: Quality over quantity! It's better to do 5 perfect repetitions than 15 sloppy ones. Focus on feeling the obliques working and maintaining perfect alignment throughout.

The HOW: Exercise Breakdown

Exercise 1: Modified Side Bend 

Starting Position: Side-lying with one elbow on the mat, knees bent, hips stacked. Your top arm rests along your side. Imagine you're pressed between two panes of glass - your body should be in a perfectly straight line.

The Movement: Lift your hips up off the mat while simultaneously bringing your top arm up to 90 degrees of shoulder flexion (creating a "T" position). Hold for 3-5 seconds, then tap your hip back down to the mat with control while lowering your arm back to your side.

Key Points: Keep your supporting elbow directly under your shoulder, engage your top-side obliques to lift, and maintain that "between two panes of glass" alignment.

Exercise 2: Modified Twist 

Starting Position: From the "up" position of Exercise 1 (hips lifted, top arm in "T" position).

The Movement: Take your top arm and reach it between your stabilizing arm and your knees, as you rotate through your torso and lift your hips higher. Return to the "T" position as you unwind the twist.

Key Points: The rotation should come from your core, not your arm. Keep your hips lifted throughout the movement.

Exercise 3: Oblique Crunch 

Starting Position: From the "up" position of Exercise 1 (hips lifted, top arm in "T" position), move your top arm overhead into a side reach and extend your top leg long.

The Movement: Exhale as you bring your knee and elbow together, creating a side crunch through your obliques. Return to the extended position (arm overhead, leg long) with control.

Key Points: Keep your hips lifted and stable throughout the movement. The crunch should come from your obliques contracting, not from momentum or pulling with your arm.

Modifications for every body:

If you're a beginner:

• Start with just holding the "up" position without the tap down

• Reduce the hold time to 1-2 seconds

• Focus on proper alignment before adding the twist component

If you have wrist or elbow issues:

• Use a thicker mat or towel under your elbow for padding

If you have lower back concerns:

• Keep the range of motion smaller

• Focus on the quality of the movement rather than how high you lift

Training Tips:

• Frequency: 2-3 times per week

• Sets/Reps: Start with 8-10 reps of each exercise per side, building to 15-20

• Progression: Master the basic side bend before adding the twist

• Breathing: Exhale as you lift, twist, or crunch; inhale as you come out of the movement

Common Mistakes to Avoid:

• Rolling forward or backward (remember those panes of glass!)

• Using momentum instead of controlled movement

• Letting the hips sag in the "up" position

• Rushing through the movement

The Reformer Advantage: 

I've also included Reformer variations of these exercises in the video. For this particular exercise series, the Reformer actually makes it MORE challenging because of the movement of the carriage on a light spring, which increases the demands on your stabilizing muscles. The unstable surface requires even greater core control and precision. Don't attempt the Reformer version until you have mastered the mat version with perfect form and control.

P.S. Want more functional movement exercises?

Visit my website or subscribe to my YouTube channel for additional exercise videos.

Your Move Matters! Have you tried side-lying core exercises before? What's your biggest challenge with core training? Comment on this blog and let me know - your feedback helps shape future "Move of the Month" features!