Pilates exercises explained

Side Bend Open Chest

In the Pilates exercise "Side Bend Open Chest" we combine to lateral flexion of the spine (see "Side Bend") a chest opening by turning the upper body up and back a little more. In addition to strengthening the entire flank of the body, this also challenges core stability and deep abdominal muscles.

The exercises "Front Support Needle", "Kneeling Side" or "Side Bend Prep" prepare you optimally for this exercise.

Exercise description

Sitting on one buttock, the bent, erect front leg hooks the heel into the angle of the foot of the back leg. The supporting hand lies flat on the mat at some distance from the hip, with the fingertips pointing away from the body. Inhaling shift the weight slightly onto the supporting hand, press the feet into the mats and use the legs to push the upper body in an arc towards the ceiling.

From the T-stance, we open the chest slightly toward the ceiling with the exhalation. The gaze follows the movement.

In the inhalation we come back to the T-stance.

In the exhalation we come back to the mat.

We repeat this exercise 3 to 6 times per side.

Frequently asked questions

What to do for wrist pain?

Place the hand a little further away so that the angle in the wrist increases slightly.

Switch sides after each repetition to allow the joint to become accustomed to the load.

Support on the forearm. Make sure that the alignment of the shoulder girdle is not too steep.

Pro Tip From Maria

Before you push away from the floor, feel again into the shoulder blade of the supporting hand to see if it is also "folded" to the ribcage. This anchoring is very important when you open the chest to the ceiling.

Video with the brief explanation of the Pilates exercise Side Bend Open Chest

Most common errors

The muscular connection between the rib cage and the pelvis is lost when the rib cage is opened. This can lead to over-rotation in the thoracic spine.