TORSO LATERAL FLEXION (aka SIDE BEND)

Lateral flexion, or the side bend, is something you must do when paddling to be able to get your paddle into the water. It occurs with each stroke in paddling. It allows you to lean over the gunnel of the dragon boat. This movement is done simultaneously with hinging at the hip and torso rotation. The exercises here will focus on side bending in general and then using the side bend in combination with the hip hinge and torso rotation.

Many of these exercises use elastic exercise bands. You can make the exercise harder or easier by holding the bands at a point closer or farther away to the secured end (without changing your own position). You can also use a band of a different resistance. Elastic bands generally come in Light Strength, Regular Strength, or Extra Strength.

As always, stop if you experience pain!

Note: You should not do exercises involving spinal flexion (rounding the back), spinal rotation, or lateral flexion if you have osteoporosis or other types of back issues. You may still be able to utilize the hip hinge with a flat back without rotation. If you have one of these issues, always check with your medical professional to see what they recommend for you.

Side Bend Standing Using Exercise Flex Band

This exercise will strengthen your obliques, shoulders and biceps. It will get you accustomed to bending at the side.

  • Stand with your feet hip distance apart. Keep a neutral spine. Secure one end of your elastic band to a vertical surface (e.g. place a knotted end or a door anchor between a door and frame and close the door securely) somewhere around shoulder height.

  • Hold the other end of the band with the hand nearest to it; bend your elbow up to a 90-degree angle and raise the band until your upper arm is at about shoulder height. Adjust the tension of the band to the level of resistance that you want.

  • Without changing the position of your arm, bend from the waist toward the side opposite the band. Be sure not to rotate your shoulders or round your back as you do this.

  • Focus on lengthening the spine and getting a good ab connection as you bend

  • Return to the starting position. Repeat 5-10 times.

  • Switch to the other side and repeat.

Side Bend Standing with Shoulder Adduction Using Exercise Flex Band

This exercise will strengthen your obliques, pecs, lats, and triceps. It will get you accustomed to bending at the side.

  • Stand with your feet hip distance apart. Keep a neutral spine. Secure one end of your elastic band to a vertical surface (e.g. place a knotted end or door anchor between a door and frame and close the door securely) somewhere around elbow height.

  • Hold the other end of the band with the hand nearest to it. Keep the arm straight. Raise the other straight arm up toward the ceiling. Adjust the tension of the band to the level of resistance that you want.

  • Lower the arm holding the band towards your thigh. At the same time, bend at the waist toward the side of the band. Be sure not to rotate your shoulders or round your back as you do this.

  • Focus on lengthening the spine and getting a good ab connection as you bend

  • Return to the starting position. Repeat 5-10 times.

  • Switch to the other side and repeat.


Paloff Press Standing for Obliques

This is a great exercise for the obliques and transverse abdominus. It doesn’t require bending at the side, but it is good for anyone who does a rotational exercise like paddling, golf, swinging a bat, etc.

  • Stand with your feet hip distance apart. Keep a neutral spine (don’t round your back). Secure one end of your elastic band to a vertical surface (e.g. place a knotted end or door anchor between a door and frame and close the door securely) somewhere around elbow-to-shoulder height

  • Hold the other end of the band with both hands. Keep the arms straight and raise them in front to chest level.

  • Adjust the tension of the band to the level of resistance that you want. It should not be loose though.

  • Bend your elbows and bring your hands to your chest.

  • Straighten your elbows and press your hands away from your chest again.

  • Repeat this 10-15 times.

  • Switch to the other side and repeat.

Torso Rotation, Hip Hinge and Side Bend Sitting with Paddle Raised

This exercise combines the hip hinge, torso rotation, and side bend while holding the paddle. You will be working the muscles of your hips, abs, and back.

  • Simulate sitting in the boat close to the gunnel by tying a strap/rope from the back of your chair to another chair or object in front of you at the appropriate height.

  • Sit facing forward with the “gunnel” on the right side, your left hand on top of paddle and right hand lower on the shaft.

  • Move your right hip forward and left hip back. Rotate your torso to the left while lifting your right heel. Raise the paddle overhead and to the right side.

  • Hinge at the hip to lower your torso and place the end of the paddle on the floor. At the same time, bend at your side to get the paddle well outside the strap. Remember not to round your back though.

  • Sit straight up, rotating so that you are facing forward again. At the same time, keep your arms straight and the paddle vertical and drag the end of the paddle lightly along the floor until you are at the starting position.

  • Do this 10 times.

  • To do other side, sit facing forward with the “gunnel” on the left side, your right hand on top of paddle and left hand lower on the shaft.

  • Move your left hip forward and right hip back. Rotate your torso to the right while lifting your left heel. Raise the paddle overhead and to the left side.

  • Hinge at the hip to lower your torso and place the end of the paddle on the floor. At the same time, bend at your side to get the paddle well outside the strap. Remember not to round your back though..

  • Sit straight up, rotating so that you are facing forward again. At the same time, keep your arms straight and the paddle vertical and drag the end of the paddle lightly along the floor until you are at the starting position.

Do 10x on each side.

Note: If you have access to a pool, try sitting at the side of the pool on a low stool of some kind. If you put your legs straight in front of you on the deck without your hips raised, it will probably be very uncomfortable, and you may end up with a very rounded back (which is not good). Always sit at a level, with hips above the knees, where you can keep your back flat when you hinge forward.


Additional resources on how to do lateral flexion (side bend):

Pilates Side Bend by John Garey TV (Intermediate level)