We perform side bending in two versions: Standing, and on a 45˚Incline. Standing trains a great deal of obliques, while the shear imposed upon the body by the 45˚ Incline trains the the obliques while placing significant stress on the deep spinal rotators.
Standing DB Side Bending Performance
Movement technique plays a major role in the Standing Side Bending exercise depending on whether we are rebuilding fascial layers to guard against and heal hernia, or whether we are unwinding bound fascial tissue.
In the Basic Standing DB Side bending, hold the DB in one hand at your side, spread your feet for stability, and reach up with the opposite arm. Flex the elbow and grasp the opposite ear with your palm.
As the timer expires, begin side bending by moving as far over the apex of your posture as possible. Resist forward flexion of the spine. At the reversal point, ensure your feet stay flat on the floor so that relative abduction of the hips occurs.
45˚ Incline DB Side Bending Performance
Use a 45˚ Hip Extension / Back Extension device for this version. Brace the body with the hand closest the stability handle, and if holding a DB, with the dumbbell in that hand.
Climb into the apparatus so that your bottom leg is forward of your top leg. Anchor the bottom hip to the pad provided and straighten both legs. Begin the exercise with your torso at 45 degrees.
As the timer expires, place the top arm over your head as with the standing version of side bending and allow the bottom arm to hang in suspension. Move through the range of motion, maintaining the same apex rules for Standing Side Bending, and return to the 45˚ incline position.