Side Lying Floor Stretch

Setup

1. 01Lie on one side on a mat with the legs stacked and knees slightly bent.
2. 02Extend the bottom arm straight overhead along the floor.
3. 03Rest the top hand on the floor in front of the chest for support.

Execution

1. 01Reach the bottom arm long overhead while pushing the hips gently in the opposite direction.
2. 02Let the ribcage open and feel the stretch from the armpit down the side of the trunk.
3. 03Breathe slowly, deepening the reach on each exhale.
4. 04Hold, then relax and repeat on the other side.

Checkpoints

• -The stretch runs along the side of the torso, from armpit to hip.
• -The trunk stays on its side without rolling forward or backward.
• -Breathing is slow and expands the stretched side ribcage.
• -The reach is a long, gentle pull, not a strain.

Common mistakes

• -Rolling onto the back and losing the side-lying position.
• -Forcing the reach until the shoulder shrugs and tightens.
• -Holding the breath during the stretch.
• -Keeping the hold too short to change anything.