Standing Side Bend Stretch
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Mobility
Flexibility
Recovery
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None
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All Levels
OVERVIEW
The Standing Side Bend Stretch is a simple and effective way to improve lateral flexibility, open the side body, and relieve tension along the spine, lats, and obliques. Perfect as a dynamic warm-up or static cooldown, this stretch encourages better posture and rotational movement.
MUSCLES WORKED
PRIMARY:
Obliques
Latissimus dorsi
SECONDARY:
Intercostals
Quadratus lumborum
Erector spinae
STEP-BY-STEP INSTRUCTIONS
Stand tall with your feet hip-width apart.
Reach both arms overhead and clasp your hands together or keep arms extended.
Inhale to lengthen your spine upward.
Exhale and slowly bend to one side, keeping your chest open and arms extended.
Hold the stretch for 15-30 seconds, then return to center.
Repeat on the other side.
BENEFITS
Improves lateral flexibility and spinal mobility
Relieves tightness in the sides and upper back
Enhances posture and breathing capacity
Supports rotational movement and torso elongation
COACHING CUES
Reach tall before you bend-length first, then lateral movement
Keep your hips squared and avoid twisting
Breathe into your ribs as you stretch
Feel the stretch from fingertips to hip
NOTES
The Standing Side Bend Stretch promotes balance, flexibility, and recovery by lengthening the muscles along the torso and spine. This stretch is particularly useful for those looking to counteract daily sitting, increase range of motion, or prepare the body for rotational or overhead movements.