Standing Side Stretch
Standing tall and reaching one arm overhead while bending sideways to stretch the lats and obliques along the side of the trunk.
Primary muscles
- Lats (Latissimus Dorsi)
- Obliques
Secondary muscles
- Lower Back (Erector Spinae)
- Sets
- 2
- Duration
- 20–30 sec per side
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Standing with feet hip-width apart and arms by your sides.
Reach one arm up overhead.
Lengthen upward, then bend sideways away from the raised arm.
Hold when you feel a stretch along the side of the trunk.
Return to upright and switch sides.
Breathing: Breathe into the stretched side of the ribcage and reach a little further on each exhale.
Coaching tips
Reach up before you reach over
Hips stay centred
Don't lean forward or back
Common mistakes
Twisting or leaning forward
Collapsing into the bottom side
Shrugging the shoulder
Safety notes
Stretch to mild tension, never pain; don't bounce.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.