PURPOSE:
- Stretch the lateral torso: quadratus lumborum, latissimus dorsi, internal and external obliques and intercostals.
- Increase scapular stability.
- Strengthen the arms and shoulder muscles (Side Bend Press).
- Strengthen the scapular stabilizers (Side Bend Press).

SPRINGS:
Mermaid: One medium to one heavy spring.
Side Bend Press: One light to one medium spring.