Standing Lateral Stretch

A static stretching exercise targeting the obliques and lateral core muscles through lateral spinal flexion, improving side body flexibility and mobility.

Instructions

1. Take a stance slightly wider than hip distance with your knees slightly bent for comfort and stability.
2. Place your right hand on your right hip to provide support and stability for your spine.
3. Raise your left arm upward and place your left hand behind or above your head, keeping your arm in a vertical line.
4. Maintain level hips and an upright upper body. Avoid leaning into your left hip or allowing your hips to tilt.
5. Incline your torso to the right, feeling a stretch develop along your left side from your hip through your ribcage.
6. Continue the lateral stretch, keeping your weight distributed evenly between both feet. Do not lean into the right side.
7. Hold this stretched position for 20-30 seconds while breathing steadily.
8. Return to standing and switch sides, placing your left hand on your left hip and raising your right arm to perform the stretch on your right side.

Tips

• Keep your hips level and facing forward—avoid rotating your torso backward or forward.
• The stretch should be felt along your entire lateral chain, from your hip flexors up through your obliques and lats.
• Maintain a slight knee bend throughout to reduce strain on your joints.
• Breathe steadily and relax into the stretch; avoid forcing or bouncing.
• This stretch complements core training and rotational work, promoting balanced flexibility.
• For a deeper stretch, gently pull your arm behind your head instead of keeping it vertical.