The standing side stretch is a simple flexibility drill performed by standing tall, reaching one arm overhead, and bending sideways at the waist. It opens the obliques, intercostals, lats, and side body. It is one of the most accessible stretches for the upper body and works anywhere.
Muscle Group
Core
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Opens the side body, obliques, and lats
- Improves lateral spinal flexibility
- Quick and accessible
- Counteracts forward-hunched posture
- No equipment needed
- Excellent between-sets stretch
How to perform
- Stand tall with feet hip-width apart. Arms at your sides.
- Reach your right arm straight up overhead.
- Bend your torso to the left, reaching your right arm up and over.
- Keep your hips squared forward — do not push them out to the right.
- Feel the stretch through your right side body, obliques, and lats.
- Hold for 20 to 30 seconds. Breathe deeply.
- Slowly return to upright. Switch sides and repeat.
- Avoid leaning forward or backward — the stretch is purely lateral.
FRONT VIEW
BACK VIEW
Back
Primary
Lower Back
Primary
Obliques
Primary