Standing Side Stretch

Standing Side Stretch is a simple but effective exercise that stretches the sides of the body , including shoulders , back , and hips . This stretch is perfect for opening up the body, improving flexibility, and relieving tension after a long day or as part of a pre-workout warm-up routine.

Correct Technique

How to perform the Standing Side Stretch:

1. Stand with your feet hip-width apart, and let your arms hang by your sides.
2. Inhale and raise both arms overhead, with hands together or parallel.
3. Exhale as you gently lean your upper body to the right, while keeping your hips stable and your back straight.
4. Feel the stretch along the left side of the body, from the hips up to the arms.
5. Hold the position for 20-30 seconds , breathe deeply, and repeat on the opposite side.

Common Errors

• Raised shoulders: Avoid pulling your shoulders up towards your ears. Keep them relaxed to maximize the stretch.
• Excessive lumbar sway: Engage your core to avoid arching your back too much when leaning to the side.

Modifications and Variations

• Use support: If balance is challenging, you can perform the stretch with your back against a wall for better support.
• Deeper stretch: To deepen the stretch, you can try to stretch your arms a little longer above your head and bend more deeply to the side.

Repetitions and Sets

Hold each stretch for 20-30 seconds on each side, and repeat 2-3 times to release tension in the sides of the body.

Breathing techniques

Inhale deeply as you raise your arms, and exhale slowly as you lean to the side. This helps you deepen the stretch and relax the muscles.

Visual Tips and Angles

Watch this video for a visual demonstration of the Standing Side Stretch:

The video provides guidance on how to perform a standing side bend effectively and safely.