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PVC Side Bend
A standing mobility stretch using a PVC pipe across the upper back to target obliques and quadratus lumborum, improving spinal lateral flexion and torso flexibility for better posture and warm-ups.
About Exercise
Equipment
Others
Difficulty
2/5 • Beginner
Primary Muscle Groups
Obliques
Secondary Muscles
Hip Flexors
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Lower Back
6/10Erector Spinae
Hip Flexors
4/10Iliopsoas
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
15-30 seconds
How to Perform
Stand with feet shoulder-width apart, knees slightly bent. Place PVC pipe across upper back on trapezius, grasp with hands wider than shoulders.
- Brace core lightly.
- Bend torso laterally to one side, keeping hips stable.
- Reach pipe end toward floor without rotating.
- Feel stretch on opposite side.
- Hold briefly if static.
- Return to center controlled.
- Repeat on other side.
Coaching Tips
Form Cues
- Keep chest open
- Hips square
- No torso twist
- Shoulders level
Breathing
Inhale to prepare, exhale as you bend and stretch.
Tempo
3-2-2
Range of Motion
Bend until gentle stretch felt along side torso, keeping spine neutral; avoid excessive lumbar curve.
Safety
Safety Notes
- Avoid if acute back pain
- Stop on sharp pain
- Move slowly
- Consult doctor for spinal issues
Spotting
Not needed; self-supported mobility exercise.
Common Mistakes
- Rotating body
- Bending from hips
- Jerky movements
- Overarching lower back
When to Avoid
- Acute lower back pain
- Recent spinal injury
- Herniated disc
Flexibility Needed
- Basic thoracic mobility
- Hip stability
Build Up First
- Familiarity with standing posture
Also known as
PVC Lateral Bend
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