Mobility & stretching
Sideways bend
Sliding a hand down your side — gentle flexibility for the lower back and waist.
Beginner Low impact
How to do it
- Stand upright with your feet hip-width apart and arms by your sides.
- Slide your left arm down your side as far as is comfortable.
- You should feel a stretch on the opposite side.
- Return to upright and repeat with your right arm. The NHS suggests holding each for 2 seconds, 3 on each side.
Form tips
- Bend directly to the side, not forwards.
Common mistakes
- Twisting or leaning forward.
Easier and harder
Make it easier
Do it sitting on a chair.
Make it harder
Reach the opposite arm overhead.
Sources
- NHS: Flexibility exercises — checked 3 Oct 2026
