Single Leg Overhead Side Bend

by Anthony Carey, MA

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The single leg overhead side bend is an exercise used to trigger the whole lateral myofascial line of the body, while having control of the gravitational forces as you lean to the side. First, raise your arms above your head to raise your center of gravity, and shift all of your weight onto your right leg. Then side bend to the left, staying purely in the frontal plane. As you move in that direction, you will need to control the gravitational forces that are now acting on you and use the entire lateral line to bring yourself back home. If you want to increase or progress this exercise, add external resistance or additional weight like a medicine ball. Raise the medicine ball above your head. The raised center of gravity with the additional weight will increase the torque in the lower portion of the body. Bend only as far as you can while controlling those forces. If you wanted to regress this exercise, just toe tap with the uninvolved leg. You will have a little bit of extra stability by having some contact with one foot on the floor. As with any unilateral exercises, ideally you would repeat this on both legs.

About the Presenter

Anthony Carey, MA

Anthony Carey, MA IDEA Author/Presenter

Anthony Carey, MA, owns Function First in San Diego, California. He holds a master?s degree in biomechanics and athletic training, and is an internationally-recognized speaker on biomechanics, posture, motor control and musculoskeletal pain and function. As a best-selling author, his work has been featured in the New York Times and Time Magazine. Anthony is also the inventor of the Core-Tex.