Side Lying Floor Stretch

Deeply stretch your latissimus dorsi and improve spinal mobility with the Side Lying Floor Stretch.

BeginnerBack Body weight

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

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Variations of Side Lying Floor Stretch

Isolation

Kneeling Lat Stretch

Back · Latissimus Dorsi · Body weight

Beginner

Isolation

Side Lat Stretch

Back · Body weight

Beginner

Compound

Sitting Side Reach Stretch

Back · Body weight

Beginner

Compound

Lying whole body stretch

Back · Body weight

Beginner

Description

This is a full body stretch exercise performed while lying on your side on the floor. It helps to increase flexibility and relieve muscle tension.

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How to do Side Lying Floor Stretch

01
Setup
Lie on your side on the floor with your bottom arm extended overhead, palm facing up, and your top arm resting comfortably on your side or stomach.
02
Setup
Stack your hips and knees, with your knees bent at approximately a 90-degree angle. Ensure your head is supported by your bottom arm or a small pillow.
03
Reach your top arm overhead, actively extending it away from your hips as if trying to touch the wall in front of you. Simultaneously, gently push your hips slightly away from your reaching arm.
04
Feel the stretch along the side of your torso, from your hip to your armpit, targeting your latissimus dorsi. Breathe deeply and smoothly, allowing your body to relax further into the stretch with each exhale.

Tips

To intensify the stretch, gently arch your back slightly and rotate your upper body towards the ceiling as you reach with your top arm.
Focus on breathing deeply into your abdomen; this helps relax the muscles and allows for a deeper, more effective stretch.
Ensure your bottom arm is fully extended overhead to provide a stable base and prevent your shoulder from shrugging up towards your ear.
Avoid any sharp pain; the stretch should feel like a gentle pull, not a strain. Adjust your position if you feel discomfort.

Common mistakes

Not fully extending the top arm reduces the stretch on the latissimus dorsi; actively reach your fingertips away from your body to maximize the lengthening.
Allowing the hips to roll forward or backward compromises the targeted side stretch; keep your hips stacked directly on top of each other throughout the movement.
Holding your breath creates tension and prevents muscle relaxation; consciously breathe deeply and smoothly throughout the stretch to encourage muscle release.

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Questions

What muscles does Side Lying Floor Stretch work?

Side Lying Floor Stretch primarily targets Latissimus Dorsi.

Is Side Lying Floor Stretch good for beginners?

Side Lying Floor Stretch 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 Side Lying Floor Stretch?

You need Body weight to perform Side Lying Floor Stretch. 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 Side Lying Floor Stretch?

To intensify the stretch, gently arch your back slightly and rotate your upper body towards the ceiling as you reach with your top arm. Focus on breathing deeply into your abdomen; this helps relax the muscles and allows for a deeper, more effective stretch. Ensure your bottom arm is fully extended overhead to provide a stable base and prevent your shoulder from shrugging up towards your ear. Avoid any sharp pain; the stretch should feel like a gentle pull, not a strain. Adjust your position if you feel discomfort.

What are common mistakes when doing Side Lying Floor Stretch?

Not fully extending the top arm reduces the stretch on the latissimus dorsi; actively reach your fingertips away from your body to maximize the lengthening. Allowing the hips to roll forward or backward compromises the targeted side stretch; keep your hips stacked directly on top of each other throughout the movement. Holding your breath creates tension and prevents muscle relaxation; consciously breathe deeply and smoothly throughout the stretch to encourage muscle release.