How to Find Length in Side Bending
If you've ever felt discomfort in the low back while side bending, you're not alone! It's quite common, as the long-lever of the leg reaching while the torso arcs through free space can cause the workload to shift to the low back. The more connected you are to the core, the more supported your spine will be. These tips are here to save the day!
Envision plugging the top hip under the strap where the ankle is hooked under. (for those of you on a reformer with a short box this tip works there too!) It'll deepen the core effort and elongate the top waistline- win-win!
To get even deeper, you can also think of the inner thigh of that same leg reaching beyond the sole of the foot, while softening the back of the knee a teensy bit to sense the leg connected to your core.
Think about lifting the bottom ribs up, and fanning the top ribs open to take that "hanging" sensation off the lumbar spine.
If you add a rib rotation in to the equation (extra-spicy!):
Instead of rotating far and getting closer to facing the floor, keep the range of motion smaller and reach longer through the crown of the head. It'll create long lines through the body while avoiding any low-back tension.
Try it next time your in class, or if you're at home on your own equipment it works there too. Drop us a DM on instagram to let us know how it works for your body!!