Side Over

Classical Repertoire Intermediate Lateral Flexion & Rotation 📦 Sitting Box

Classical lateral flexion over the short box: seated sideways with the feet strapped, the spine side-bends over the box while the top arm reaches overhead.

Schematic — Side Over

⚠️ Clinical Contraindications

Low Back Pain: Keep the side-bend in the ribs and the hips stable; stop if the low back aches.
Shoulder Impingement: Reaching the arm overhead on the side-bend can pinch; keep the arm in a pain-free range.

Apparatus Setup

Reformer

Spring Tension 1 Red or 1 Green Spring

Footbar Position Down

Headrest Down

Target Muscles

Transverse Abdominis (Secondary)Obliques (Primary)Quadratus Lumborum (Primary)

Setup Instructions

Sit sideways on the short box with the feet secured under the strap and the legs stacked. Rest one hip on the box and reach the top arm long over the ear.

Execution Instructions

Exhale to side-bend over the box, opening the bottom ribs and letting the top arm follow the curve; inhale to return tall with control.

Teaching Cues

Alignment

"Keep both sitbones on the box — the bend comes from the waist, not the hip."

Form

"Reach the top arm long over the ear before the side-bend begins."

Breath

"Inhale to reach tall, exhale to side-bend over the box."

Modifications & Progressions

Smaller Bend (Regression)

Reduce the side-bend arc until the ribs open without the hip lifting.

Deepened Bend with Counter-Stretch (Progression)

Add the reach away from the box at the top of the return for a fuller stretch.