Edit Standing side bend

Standing side bend

id: standing-side-bend

1. Stand tall

Right side Left side Focus

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{
  "id": "standing-side-bend",
  "name": "Standing side bend",
  "summary": "Reach one arm overhead and lean the trunk to the opposite side to stretch the side of the body.",
  "category": "flexibility",
  "view": "front",
  "anchor": "pelvis",
  "cycle": true,
  "steps": [
    {
      "title": "Stand tall",
      "instruction": "Feet hip-width apart, arms relaxed by your sides.",
      "pose": {
        "hipAbductionL": 4,
        "hipAbductionR": 4
      },
      "holdSeconds": 0.6,
      "moveSeconds": 1.2,
      "emphasis": [],
      "contacts": [
        "footL",
        "footR"
      ]
    },
    {
      "title": "Reach and lean",
      "instruction": "Reach the left arm up and over your head and lean the trunk to the right, letting the right hand slide down the thigh. Hold, return to upright, then repeat on the other side.",
      "pose": {
        "spineLateralFlexion": 30,
        "neckLateralFlexion": 8,
        "shoulderAbductionL": 175,
        "shoulderAbductionR": 26,
        "elbowFlexionL": 15
      },
      "holdSeconds": 4,
      "moveSeconds": 2,
      "emphasis": [
        "trunk",
        "upperArmL"
      ],
      "contacts": [
        "footL",
        "footR"
      ]
    }
  ],
  "dosage": {
    "sets": 2,
    "holdSeconds": 20,
    "perSide": true
  },
  "cues": [
    "Lean directly sideways, not forwards.",
    "Keep weight even on both feet."
  ],
  "cautions": [],
  "level": "beginner",
  "tags": {
    "regions": [],
    "muscles": [
      "quadratus-lumborum",
      "obliques",
      "latissimus-dorsi"
    ],
    "equipment": []
  },
  "source": {
    "kind": "manual"
  }
}

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