Seated Side Stretch
A seated side bend reaching one arm overhead to lengthen the lats and obliques along the side of the trunk. Sitting pins the hips, so the stretch stays in the torso.
Primary muscles
- Lats (Latissimus Dorsi)
- Obliques
Secondary muscles
- Lower Back (Erector Spinae)
- Sets
- 2
- Duration
- 20–30 sec per side
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Sitting tall on a chair or cross-legged on the floor, one hand resting on the seat or the floor beside you.
Reach the free arm up overhead.
Lengthen up through the fingertips, then bend sideways away from the raised arm.
Hold when you feel a stretch along the side of the trunk, keeping both sit bones down.
Return to upright and switch sides.
Breathing: Breathe into the stretched side of the ribcage and reach a little further on each exhale.
Coaching tips
Both sit bones stay heavy
Up before over
Don't lean forward
Common mistakes
Lifting a hip off the seat
Twisting or rounding forward
Collapsing onto the support arm
Safety notes
Stretch to mild tension and don't bounce.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.