Sitting Side Reach Stretch
Improve spinal flexibility and target your obliques and lats with the sitting side reach stretch.
- Movement
- Compound
- Force
- Static
- Per set
- 1 min
Free · iPhone only · Available on the App Store
Variations of Sitting Side Reach Stretch
Description
A seated stretch primarily targeting the obliques and other side muscles, promoting flexibility and improved range of motion.
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How to do Sitting Side Reach Stretch
- 01Setup
Sit comfortably on the floor with your legs crossed or extended, ensuring your spine is tall and both sit bones are grounded.
- 02Setup
Place your right hand on the floor beside your right hip, fingers pointing away from your body for stability.
- 03
Inhale deeply, then as you exhale, slowly raise your left arm overhead, keeping it straight and close to your ear.
- 04
Gently lean your torso to your right side, reaching your left arm over your head and towards the floor on your right side.
- 05
Feel the stretch along your entire left side, from your hip through your ribs and armpit, down to your fingertips.
- 06
Hold the stretch for the desired duration, breathing deeply, then inhale to slowly return to the starting position and repeat on the opposite side.
Tips
- Keep both sit bones firmly planted on the floor throughout the stretch to ensure an even and effective lengthening of your side body.
- As you reach, gently rotate your chest slightly upwards towards the ceiling to deepen the stretch in your latissimus dorsi and obliques.
- Synchronize your breath with the movement; exhale as you deepen the lean to help your muscles relax and extend further into the stretch.
- Avoid shrugging your shoulder towards your ear on the reaching arm; keep it relaxed and away from your neck to focus the stretch on your torso.
Common mistakes
- Lifting a hip off the floor reduces the effectiveness of the stretch; ensure both sit bones remain grounded to maximize the stretch along your entire side.
- Collapsing forward or backward during the lean diminishes the targeted stretch; maintain a straight spinal alignment as you lean directly to the side.
- Holding your breath creates unnecessary tension and restricts flexibility; breathe continuously and deeply to facilitate muscle relaxation and a deeper stretch.
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Is Sitting Side Reach Stretch good for beginners?
Sitting Side Reach 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 Sitting Side Reach Stretch?
You need Body weight to perform Sitting Side Reach 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 Sitting Side Reach Stretch?
Keep both sit bones firmly planted on the floor throughout the stretch to ensure an even and effective lengthening of your side body. As you reach, gently rotate your chest slightly upwards towards the ceiling to deepen the stretch in your latissimus dorsi and obliques. Synchronize your breath with the movement; exhale as you deepen the lean to help your muscles relax and extend further into the stretch. Avoid shrugging your shoulder towards your ear on the reaching arm; keep it relaxed and away from your neck to focus the stretch on your torso.
What are common mistakes when doing Sitting Side Reach Stretch?
Lifting a hip off the floor reduces the effectiveness of the stretch; ensure both sit bones remain grounded to maximize the stretch along your entire side. Collapsing forward or backward during the lean diminishes the targeted stretch; maintain a straight spinal alignment as you lean directly to the side. Holding your breath creates unnecessary tension and restricts flexibility; breathe continuously and deeply to facilitate muscle relaxation and a deeper stretch.
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Free · iPhone only · Available on the App Store