Side Bend with Overhead Reach

Lats, ObliquesBodyweight

Gently stretches the lateral line, including your obliques and lats. Improves ribcage mobility and intercostal expansion.

How to do it

1Stand tall with feet hip-width apart and shoulders relaxed down.

2Reach one arm straight overhead, lengthening upward.

3Side-bend your torso to the opposite side while keeping your hips locked in place.

4Feel the stretch along your ribcage and flank, holding briefly.

5Return to center under control and repeat on the other side.

Common mistakes

Twisting your chest forward during the bend, shifting strain away from the side body.

Shifting your hips out to the side, cutting short the stretch tension.

Shrugging your elevated shoulder to your ear, tensing your upper back.

Breathing

Inhale as you reach overhead. Exhale into the side bend to deepen the stretch without force.

Make it harder or easier

To make it easier, reduce the side bend depth and rest your free hand on your hip.

To make it harder, cross the rear foot behind the front foot before bending.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.