라이브러리로시작 
끝 
운동 라이브러리
Side Lying Floor Stretch
A relaxed side-lying stretch that lengthens the lats and side of the trunk using floor support, good for low-effort mobility work.
스트레칭맨몸Lateral stretch
주동근
광배근
협응근
복사근요방형근대원근
장비
맨몸
패턴
Lateral stretch
준비 자세
- 01Lie on one side on a mat with the legs stacked and knees slightly bent.
- 02Extend the bottom arm straight overhead along the floor.
- 03Rest the top hand on the floor in front of the chest for support.
수행
- 01Reach the bottom arm long overhead while pushing the hips gently in the opposite direction.
- 02Let the ribcage open and feel the stretch from the armpit down the side of the trunk.
- 03Breathe slowly, deepening the reach on each exhale.
- 04Hold, then relax and repeat on the other side.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Hold 30 to 60 seconds per side for 1 to 2 rounds in warm-ups or cooldowns.
- -Useful before overhead pressing or pulldown work when the lats feel stiff.
- -Combine with the roller side lat stretch to add pressure to the same tissue.