{"id":59705,"date":"2020-10-30T07:31:09","date_gmt":"2020-10-30T07:31:09","guid":{"rendered":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/side-bend\/"},"modified":"2023-03-15T17:48:41","modified_gmt":"2023-03-15T17:48:41","slug":"side-bend-pilates-exercise","status":"publish","type":"yoga_pilates_poses","link":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/side-bend-pilates-exercise\/","title":{"rendered":"Side Bend"},"content":{"rendered":"

Sit sideways with legs bent to one side. Top foot in front of the bottom foot (or stacked one on the other). Place supporting hand in line with seated hip a few inches in front of shoulder. Press into supporting hand, straighten legs to lift pelvis away from mat, making rainbow shape with body. <\/p>\n

How To Teach Side Bend Joseph Pilates Exercise<\/strong><\/span><\/h2>\n
\n

Position: <\/strong>28\u00a0of 34
\nPrevious Position: <\/strong>n\/a
\nNext Position: <\/strong>Boomerang<\/a>
\nAlso Known As:\u00a0<\/strong>
\nCategory:<\/strong> Pilates Matwork
\nLevel:<\/strong> Advanced
\nBenefits:<\/strong> Abdominal strength. Shoulder stabilisation.
\nPrecautions:<\/strong> Shoulder or neck tightness.<\/p>\n
\n

The superpower of the Side Bend Pilates mat exercise<\/em> is a FLEXIBLE SPINE<\/strong>. Why is a flexible spine such a great superpower to have?<\/p>\n

I think this quote says it all…<\/p>\n

\n

“You’re only as young as your spine<\/em>.” <\/strong><\/p>\n<\/blockquote>\n

If you feel old (lost range of motion in your back and keep discovering new aches and pains), the problem can almost certainly be traced to an inflexible spine.<\/p>\n

And it gets even better…<\/p>\n

\n

A recent Japanese study showed that stretching the back reduces the sympathetic (fight-or-flight) limb of the nervous system, which makes you instantly feel relaxed.\u00a0<\/strong><\/p>\n<\/blockquote>\n
\n

6 Teaching Steps For Side Bend Pilates Exercise<\/strong><\/span><\/h4>\n
\n

\"Side<\/a><\/p>\n
\n

Step 1: Sit<\/strong>
\nSit sideways with legs bent to one side.<\/p>\n

Step 2: Feet<\/strong>
\nPlace the top foot in front of the bottom foot (or stacked one on the other).<\/p>\n

Step 3: Hand<\/strong>
\nPlace the supporting hand in line with the seated hip a few inches in front of the shoulder.<\/p>\n

Step 4: Press<\/strong>
\nPress into the supporting hand.<\/p>\n

Step 5: Legs Straight<\/strong>
\nStraighten your legs to lift the pelvis away from the mat, making a rainbow shape with the body.<\/p>\n

Step 6: Return & Repeat\u00a0<\/strong>
\nReturn to the start and repeat.<\/p>\n
\n

8 Top Teaching Tips For Side Bend Pilates Exercise<\/strong><\/span><\/h4>\n
\n

Tip 1: Chest<\/strong>
\nVisualise opening the front of your chest.<\/p>\n

Tip 2: Collarebones<\/strong>
\nVisualise the\u00a0broadening of your collarbones.<\/p>\n

Tip 3: Ears<\/strong>
\nMove your shoulders away from your ears.<\/p>\n

Tip 4: Shoulder Blades<\/strong>
\nRest your shoulder blades on your back as if you’re wearing a superhero cape.<\/p>\n

Tip 5: C Shape<\/strong>
\nAs you bend imagine creating a C shape, where you feel like your ribs and hips are reaching away from each other before they bend to the side.<\/p>\n

Tip 6: Spine<\/strong>
\nLift your rib cage toward the ceiling, to create side (lateral) flexion of the spine.<\/p>\n

Tip 7: Spinal Lateral Flexors\u00a0<\/strong>
\nThe\u00a0main muscle targeted by a Side Bend is the spinal lateral flexors<\/a>.<\/p>\n

Tip 8: Later Flexion
\n<\/strong>The main movement of a Side Bend is lateral flexion <\/a>(movement of a body part to the side).<\/p>\n
\n

6 Beginner Modifications For Side Bend Pilates Exercise<\/strong><\/span><\/h4>\n
\n

Beginner Modification 1: Side Plank<\/strong>
\nSide Plank Exercise<\/a><\/p>\n

Beginner Modification 2: Side Plank On A Chair<\/strong>
\nSide Bend On A Chair Exercise<\/a><\/p>\n

Beginner Modification 3: Lat Stretch On A Foam Roller<\/strong>
\nLat Stretch On A Foam Roller Exercise<\/a><\/p>\n

Beginner Modification 4: Side Bend Using A Circle<\/strong>
\nSide Bend Using A Circle Exercise<\/a><\/p>\n

Beginner Modification 5: Mermaid<\/strong>
\nMermaid Exercise<\/a><\/p>\n

Beginner Modification 6: Kneeling Mermaid On Wunda Chair<\/strong>
\nKneeling Mermaid On Wunda Chair Exercise<\/a><\/p>\n
\n

6 Advanced Modifications For Side Bend Pilates Exercise<\/strong><\/span><\/h4>\n
\n

Advanced Modification 1: Side Crunch On Swiss Ball<\/strong>
\nSide Crunch On Swiss Ball Exercise<\/a><\/p>\n

Advanced Modification 2: Side Crunch Twist On Swiss Ball<\/strong>
\nSide Crunch Twist On Swiss Ball Exercise<\/a><\/p>\n

Advanced Modification 3: Side Bend Using A Band<\/strong>
\nSide Bend Using A Band Exercise<\/a><\/p>\n

Advanced Modification 4: Side Bend On An Arc<\/strong>
\nSide Bend On An Arc Exercise<\/a><\/p>\n

Advanced Modification 5: Side Toe-Touch Using A Mini Ball<\/strong>
\nSide Toe-Touch Using A Mini Ball Exercise<\/a><\/p>\n

Advanced Modification 6: Side Sit-Up On Cadillac<\/strong>
\nSide Sit-Up On Cadillac Exercise<\/a><\/p>\n
\n

Free Joseph Pilates Lesson Plan\u00a0<\/span><\/strong><\/h2>\n
\n

You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises<\/a>.<\/p>\n
\n

The 34 Joseph Pilates Exercises\u00a0<\/span><\/strong><\/h2>\n
\n

Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order…<\/strong><\/p>\n

Bicycle<\/a>, Boomerang<\/a>, Control Balance<\/a>, Cork Screw<\/a>, Crab<\/a>, Double Kick<\/a>, Double Leg Stretch<\/a>, Hip Twist<\/a>, Hundred<\/a>, Jack Knife<\/a>, Leg Pull<\/a>, Leg Pull Front<\/a>, Neck Pull<\/a>, One Leg Circles<\/a>, One Leg Kick<\/a>, One Leg Stretch<\/a>, Push Up<\/a>, Rocker With Open Legs<\/a>, Rocking<\/a>, Roll Over<\/a>, Roll Up<\/a>, Rolling Back<\/a>, Saw<\/a>, Scissors<\/a>, Seal<\/a>, Shoulder Bridge<\/a>, Side Bend<\/a>, Side Kick<\/a>, Side Kick Kneeling<\/a>, Spine Stretch<\/a>, Spine Twist<\/a>, Swan Dive<\/a>, Swimming<\/a>, and Teaser<\/a>.<\/p>\n

Below are the 34 exercises within the Joseph Pilates lesson plan in performance order…<\/strong><\/p>\n

    \n
  1. Hundred<\/a><\/li>\n
  2. Roll Up<\/a><\/li>\n
  3. Roll Over<\/a><\/li>\n
  4. One Leg Circles<\/a><\/li>\n
  5. Rolling Back<\/a><\/li>\n
  6. One Leg Stretch<\/a><\/li>\n
  7. Double Leg Stretch<\/a><\/li>\n
  8. Spine Stretch<\/a><\/li>\n
  9. Rocker With Open Legs<\/a><\/li>\n
  10. Cork Screw<\/a><\/li>\n
  11. Saw<\/a><\/li>\n
  12. Swan Dive<\/a><\/li>\n
  13. One Leg Kick<\/a><\/li>\n
  14. Double Kick<\/a><\/li>\n
  15. Neck Pull<\/a><\/li>\n
  16. Scissors<\/a><\/li>\n
  17. Bicycle<\/a><\/li>\n
  18. Shoulder Bridge<\/a><\/li>\n
  19. Spine Twist<\/a><\/li>\n
  20. Jack Knife<\/a><\/li>\n
  21. Side Kick<\/a><\/li>\n
  22. Teaser<\/a><\/li>\n
  23. Hip Twist<\/a><\/li>\n
  24. Swimming<\/a><\/li>\n
  25. Leg Pull Front<\/a><\/li>\n
  26. Leg Pull<\/a><\/li>\n
  27. Side Kick Kneeling<\/a><\/li>\n
  28. Side Bend<\/a><\/li>\n
  29. Boomerang<\/a><\/li>\n
  30. Seal<\/a><\/li>\n
  31. Crab<\/a><\/li>\n
  32. Rocking<\/a><\/li>\n
  33. Control Balance<\/a><\/li>\n
  34. Push Up<\/a><\/li>\n<\/ol>\n

    How To Create Pilates Lesson Plans Quickly And Easily?<\/span>
    \n<\/strong>    <\/a><\/h3>\n

    You can create your own Pilates Lesson Plans with my Online Pilates Lesson Planner<\/strong>, or use one of the 100,000 Pilates Lesson Plans that our members have already created<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Sit sideways with legs bent to one side. Top foot in front of the bottom foot (or stacked one on the other). Place supporting hand in line with seated hip a few inches in front of shoulder. Press into supporting hand, straighten legs to lift pelvis away from mat, making rainbow shape with body. How […]<\/p>\n","protected":false},"featured_media":66214,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"pose_category":[142,31],"pose_types":[33,35,192,45,38],"pose_anatomy":[52,53,54,55,61,62],"pose_chakras":[64,66],"pose_therapy":[87,90],"pose_drishti":[93],"pose_dosha":[100],"pose_meridian_lines":[],"class_list":["post-59705","yoga_pilates_poses","type-yoga_pilates_poses","status-publish","format-standard","has-post-thumbnail","hentry","pose_category-matwork-seated-floor","pose_category-pilates-lesson-planner","pose_types-arm-balance","pose_types-balance","pose_types-object","pose_types-seated-floor","pose_types-strengthen","pose_anatomy-arms-shoulders","pose_anatomy-biceps-triceps","pose_anatomy-core","pose_anatomy-hamstrings","pose_anatomy-psoas","pose_anatomy-wrists-arms","pose_chakras-base","pose_chakras-solar-plexus-centre","pose_therapy-leg-congestion","pose_therapy-varicose-veins","pose_drishti-side","pose_dosha-pitta"],"acf":[],"yoast_head":"\nHow 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