Standing Side Stretch

The Standing Side Stretch is a simple and effective exercise to stretch and loosen the muscles along the sides of the body, including the obliques, back and hips. This stretch is ideal for improving flexibility in the upper body and is a good way to relieve tension, especially after prolonged sedentary activity.

How to do the Standing Side Stretch correctly

Follow these steps to perform the Standing Side Stretch correctly:

  1. Stand with your feet hip-width apart and your arms at your sides.
  2. Extend the right arm above the head and keep the left arm relaxed along the body.
  3. Gently lean your torso to the left while feeling a stretch along the right side of your body. Keep your hips stable.
  4. Hold the stretch for 20-30 seconds, then repeat on the opposite side.

Typical errors in the Standing Side Stretch

To get the full benefit of the stretch and avoid injury, you should avoid the following mistakes:

  • Round back : Keep your back straight and avoid bending forward, as this reduces the effect of the stretch.
  • Excessive hip movement : Keep the hips stable and avoid pushing them too far to the side.
  • Stretch too quickly : Go into the stretch slowly to ensure the muscles have time to adapt and avoid the risk of injury.

Variations and adjustments for the Standing Side Stretch

Depending on your flexibility and comfort level, you can try different variations of the Standing Side Stretch :

  • Standing side bend with weight : Hold a light dumbbell in the raised hand to increase the intensity of the stretch.
  • Side Stretch with support : Hold onto a wall or chair with one hand for extra balance and stability, especially if you have difficulty keeping your balance.

Rehearsals and recommendations

Hold the stretch for 20-30 seconds per side and repeat 2-3 times. The exercise can be performed daily or as part of a warm-up routine to improve upper body flexibility.

Breathing during the exercise

Remember to breathe calmly during the entire stretch. Take a deep breath as you go into the stretch and exhale slowly to help your muscles relax and achieve a deeper stretch.

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