How Lateral Movement Supports Balance and Mobility

Most of our daily movements—walking, sitting, climbing stairs—happen forward and backward. What’s often missing is side-to-side motion. Yet our bodies thrive when we include it.

Lateral movements, like side bends, stretch the muscles between the ribs (the intercostals), release tension in the waist and lower back, and keep the spine mobile. These benefits aren’t just for the yoga mat—they carry into how we move and feel throughout the day.

Strengthening the obliques and lateral stabilizers of the trunk also makes a big difference in everyday life. These muscles help us balance when reaching for something, walking along uneven ground, or changing direction quickly. They’re quietly at work whenever we need steadiness and support.

Research even shows that building strength in these stabilizing muscles can improve posture and reduce fall risk (source)—especially valuable for older adults and for anyone who spends much of the day sitting.

Bringing more side-to-side movement into your routine doesn’t have to be complicated. Try a gentle side stretch when you wake up, reach with awareness while putting groceries away, or pause for a few side bends after sitting at your desk. Small shifts can create more ease, stability, and resilience in the way you move every day.