ABSOLUTE ASCENDANCY

Commencing operation . . .

Overview

Side bends are my go to exercise to specifically target and stretch my oblique muscles. Like many of the other stretching routines I implement, I have an advanced version which I like to dish out on my students, which usually causes screams of agony to resonate through the dojo. Stretching the oblique muscles is of utmost importance for pretty much anyone. The oblique muscles help keep your trunk upright and stable. If they weaken, it can lead to loss of mobility and movement throughout your body. Therefore the side bend is included as a staple in my usual stretching routine. From a martial artist perspective, strong and flexible oblique muscles are great for grappling and evasive manoeuvres that boxers typically utilise, such as ducking, swaying and slipping.

Application

Stand shoulder width apart with your toes facing forward. Place one hand on your hip and the other raised vertically upwards. Lean towards the hand that is on your hip and lightly drape your other arm just above your head as you lean to the side. The hand on your hip should push into your hips as you lean over. Ensure that you are leaning across only and not forward or backwards. You should ensure that your feet, elbows and head are along the same plane. Once this is comfortable you can try the advanced version. Raise both hands towards the ceiling and grab one of your wrists. Lean away from the grabbed wrist, while maintaining a hold on the wrist. This will allow for a deeper stretch as the grip will pull you down further to the side. You may also feel a stretch in the shoulder you are leaning away from.

Conclusion

Definitely give side bends a try if you have a particular tightness in rotating your trunk or in general, moving your body around. The advanced version can be brutal but you can control how strongly you pull down with your grip and hence control the degree of stretching you do. If I do a morning stretching routing, I typically just do the regular side bends but in the evening, once my body has been active throughout the day, I find it much easier to do the advanced version.

Mission complete – Overlord Drakow signing out.