Seated Overhead Stretch

A lateral stretching exercise performed while seated that targets the obliques, lats, and side body muscles through gentle overhead flexion.

Instructions

1. Sit up straight on an exercise mat with your legs crossed or extended in front of you.
2. Touch the soles of your feet together with your feet six to eight inches in front of your hips (if doing a butterfly stretch variation) or keep legs extended.
3. Place one hand on the floor beside you and your other hand behind your head.
4. Lift your elbow to the ceiling as you incline your torso to the other side. Hold for 15-20 seconds, feeling the stretch along the entire side of your body.
5. Return to the starting position and switch sides.
6. Repeat 2-3 times per side for optimal flexibility improvement.

Tips

• Keep your torso upright without leaning forward or backward; focus on pure lateral flexion.
• Avoid forcing the stretch by pulling on your head; allow your weight to create the stretch naturally.
• Breathe deeply throughout the stretch to help relax the muscles and improve flexibility.
• Perform this stretch when your muscles are warm, ideally after a workout or light cardio.
• This is an excellent stretch for improving spinal mobility and releasing tension in the side body.