As January comes to an end, it's an ideal time to incorporate exercises that improve mobility, stability and dynamic movement into your Pilates routine. This month's featured exercise, the Side Bend with the Flex-Band®, is demonstrated by Kana Funabashi, a Merrithew® Lead Instructor Trainer and Co-Founder of Sky Pilates Tokyo.
The Side Bend with the Flex-Band® is a versatile exercise that emphasizes the obliques, challenges balance and emphasizes fascial connections, making it a valuable addition to your Pilates practice.
Benefits of the Side Bend with the Flex-Band
This exercise offers numerous benefits, including:
- Spinal Mobility: Improve lateral flexion of the spine, improving range of motion and functional movement.
- Core Stability: Builds strength and balance in a high-kneeling position, engaging deep stabilizers, especially the obliques.
- Fascial Lateral Line Activation: Stretches and strengthens the fascial lateral line, supporting integrated movement patterns.
- Balance Challenge: Encourages improved proprioception and coordination by challenging balance in an unstable position.
- Shoulder Strength and Stability: Strengthens shoulder girdle muscles while promoting scapular stability.
- Dynamic Movement: Combines controlled strength with flowing movement for a functional, whole-body approach.
Pro Tips for Success
To maximize the benefits of the Side Bend with the Flex-Band, focus on these key elements:
- Maintain Alignment: Keep your spine long and avoid collapsing into the movement, whether through rounding or forward folding, including the neck and low back. During the first variation of the exercise, focus on smooth spinal movement to perform the movement effectively.
- Engage the Core: While this exercise emphasizes the oblique muscles, it also targets other deep core muscles on both the front and back of the body, stabilizing and supporting the movement, particularly in the first variation.
- Control the Tension: Keep steady tension in the Flex-Band to promote balance and shoulder stability, especially during the second variation.
- Move Fluidly: Emphasize smooth, flowing motions rather than rushing, ensuring quality over quantity. Keep the stabilizing foot grounded and rooted to the mat, avoiding supination.
For an added challenge, increase the tension in the Flex-Band or hold the side bend briefly at its deepest point. This will amplify the engagement of your obliques and stabilizers while testing your control and endurance. You can also add a rotation while holding the side bend to further enhance the challenge!
Explore this exercise and more on Merrithew Connect™, our digital streaming platform for Pilates professionals and enthusiasts!
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