SHIFT Fit
Seated side bend
Seated side bend: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Sit tall with one arm overhead.
- Bend gently away from the raised arm. Avoid twisting or collapsing forward.
- 1 set × 5 reps per side. Use a smooth, controlled pace. Complete both sides/directions in each set; allow 20–30s to change sides if needed. Finish with at least 2 comfortable repetitions in reserve. Avoid twisting or collapsing forward.
Equipment
- chair
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 1 set × 5 reps per side. | chair |
| beginner | 2 sets × 5 reps per side; 45s rest between sets. | chair |
| beginner | 2 sets × 8 reps per side; 60s rest between sets. | chair |
| beginner | 1 set × 8 reps per side. | chair |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Lifting the opposite hip; twisting forwards; reaching beyond a stable base. Exercise check: Avoid twisting or collapsing forward.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.