Nederlands 
Ruben Luijkx, Master of Science and co-owner of Fysio Fitaal, specialises in sports-related complaints, ultrasound diagnostics and manual therapy. Writing on physiofitaal.nl, he introduces you to the expertise and professionalism of Fysio Fitaal in Tilburg.
Standing side bend
The standing side bend is an exercise that involves controlled side bending of the torso from a standing position. The movement takes place in the frontal plane and requires controlled activation of the lateral trunk muscles. Depending on the goal, the exercise can be performed without resistance or with external load (e.g. a dumbbell).
The exercise can be both mobilising and strengthening. The standing position trains the torso in a functional posture in line with everyday and sporting movements.
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Purpose of the exercise
Aims to strengthen and/or mobilise the lateral trunk muscles, including the oblique abdominal muscles and quadratus lumborum. Improves trunk control in the frontal plane and supports postural stability. Relevant exercise within core training and rehabilitation of low back pain.
Supplies
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Flat surface
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Optional: dumbbell or kettlebell (for weighted version)
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Possibly mirror for posture control
Starting position
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Stand upright with feet hip-width apart
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Knees slightly bent
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Core tightened
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Arms along the body or one hand with weight
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Shoulders low and relaxed
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Look ahead
Implementation
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Bend the torso controlled sideways
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Keep pelvis stable and avoid rotation
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Move to a comfortable end position
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Actively tighten the lateral trunk muscles
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Return to neutral in a controlled manner
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Switch sides if unilateral
Points of interest
✓ Move in a controlled manner without momentum
✓ Keep pelvis stable
✓ Core continuously tightened
✓ Move in one plane (no rotation)
✓ Breathe calmly during movement
✗ Excessive side-bending
✗ Torso rotation
✗ Raising shoulders
✗ Using too heavy a weight
✗ Ignoring pain in lower back or side
When this exercise?
The standing side bend is used to improve lateral trunk stability and/or mobility. The exercise is suitable within rehabilitation for low back pain, if performed in a controlled and pain-free manner.
In addition, the exercise can be used within core and strength programmes to strengthen anti-lateral stability and trunk control. Depending on the execution (mobilising or weighted), the exercise can be used in different phases of training. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional, to ensure that the exercise is safe and tailored to individual load capacity, symptoms and recovery status.
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