Side-Lying Floor Stretch
A static stretching exercise performed from a side-lying position where one leg is extended back and one arm reaches overhead to stretch the entire side of the body.
Instructions
- Lie on your left side on a yoga mat or padded floor.
- Bend your left knee in front of you, placing your left foot flat on the floor for stability.
- Use your abdominal muscles to help hold your torso upright against the floor.
- Straighten your right leg and extend it back behind you.
- Rest the outer edge of your right foot on the floor behind your left foot.
- Straighten your right arm and reach it over your head, extending toward the front of your body.
- Gently pull on your right wrist to intensify the stretch along the entire right side of your body.
- Hold the stretch position, breathing deeply and relaxing into the stretch.
- Release gently and switch sides.
Tips
- Hold each stretch for 20-30 seconds, breathing deeply and relaxing into the position.
- Do not bounce or force the stretch; maintain a gentle, consistent pull.
- Feel a stretch along the entire right side from your right foot to your fingertips.
- Perform this stretch after your workout when muscles are warm and more flexible.
- Adjust the intensity by pulling more or less on your wrist as needed for your comfort.
Recommended starting values
Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.
| Goal | Sets | Hold |
|---|---|---|
| Gain strength | 3 | 25 s |
| Build muscle | 3 | 40 s |
| Build endurance | 3 | 1 min |
Alternatives
Exercises that target the same muscles with the same force and mechanic.
beginner stretching