Lateral Bend Lying Down

Stretch your obliques and lats with the Lateral Bend Lying Down. This gentle bodyweight stretch improves spinal flexibility and reduces tension in your

BeginnerBack Waist Body weight

Movement: Isolation
Force: Static
Per set: 1 min
Rest: 30s

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Variations of Lateral Bend Lying Down

Compound

Band Bent Over Lat Pulldown

Back · Latissimus Dorsi · Band

Intermediate

Compound

Assisted Lying Leg Raise With Lateral Throw Down

Waist · Obliques · Assisted

Intermediate

Isolation

Standing Lateral Stretch

Back · Latissimus Dorsi · Body weight

Beginner

Compound

Lying Leg Raise Flat Bench

Waist · Iliopsoas · Body weight

Intermediate

Description

A stretching exercise where you lie down on your side and bend your upper body towards the floor.

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How to do Lateral Bend Lying Down

01
Setup
Lie on your side with your bottom arm extended straight overhead, resting your head comfortably on it.
02
Setup
Stack your hips and legs, keeping them straight, and reach your top arm overhead.
03
Gently grasp your bottom wrist with your top hand, or simply extend your top arm alongside the bottom one.
04
Slowly pull your top arm to create a gentle arc in your torso, lengthening your entire side body from hip to fingertips.
05
Hold this position, breathing deeply and focusing on relaxing into the stretch for the prescribed duration.

Tips

Breathe deeply into your side body to help facilitate a deeper stretch and relaxation in the muscles being targeted.
Keep your hips stacked directly on top of each other and avoid rolling forward or backward to ensure the stretch targets the intended obliques and lats.
If grasping your wrist is too intense, simply reach your top arm further overhead without pulling, focusing on lengthening rather than a strong tug.
Engage your core slightly to stabilize your pelvis and prevent compensatory movement, which helps isolate the stretch to your side body.

Common mistakes

Rolling forward or backward during the stretch reduces its effectiveness; keep your hips stacked directly on top of each other throughout the movement.
Holding your breath or tensing up diminishes the stretch; actively focus on deep, slow breaths to relax into the position and allow your muscles to lengthen.
Arching your lower back instead of laterally bending indicates improper form; focus on lengthening through your side, not pushing your chest forward or creating excessive lumbar curve.

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Questions

Is Lateral Bend Lying Down good for beginners?

Lateral Bend Lying Down is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Lateral Bend Lying Down?

You need Body weight to perform Lateral Bend Lying Down. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Lateral Bend Lying Down?

Breathe deeply into your side body to help facilitate a deeper stretch and relaxation in the muscles being targeted. Keep your hips stacked directly on top of each other and avoid rolling forward or backward to ensure the stretch targets the intended obliques and lats. If grasping your wrist is too intense, simply reach your top arm further overhead without pulling, focusing on lengthening rather than a strong tug. Engage your core slightly to stabilize your pelvis and prevent compensatory movement, which helps isolate the stretch to your side body.

What are common mistakes when doing Lateral Bend Lying Down?

Rolling forward or backward during the stretch reduces its effectiveness; keep your hips stacked directly on top of each other throughout the movement. Holding your breath or tensing up diminishes the stretch; actively focus on deep, slow breaths to relax into the position and allow your muscles to lengthen. Arching your lower back instead of laterally bending indicates improper form; focus on lengthening through your side, not pushing your chest forward or creating excessive lumbar curve.