45 degrees Side Bend-
1. Stand with your feet hip-width apart and your toes pointing forward. 2. Place your hands on your hips, with your elbows pointing out to the side. 3. Keep your back straight and your chin tucked slightly to your chest. 4. Engage your core and glutes.
1. Slowly bend your torso to the side, keeping your torso and hips facing forward. 2. Bend until you feel a stretch on the side of your body. 3. Hold the stretch for a few seconds, then slowly return to the starting position. 4. Repeat the same motion on the opposite side.
1. Breathe in as you bend to the side. 2. Exhale as you return to the starting position.
1. Avoid arching your back or leaning too far to the side. 2. Stop if you experience any pain or discomfort. 3. Move slowly and with control to ensure you are engaging the correct muscles.