Standing Lateral Stretch

Setup

1. 01Stand tall with feet hip width apart.
2. 02Reach one arm overhead and let the other rest on the hip or thigh.
3. 03Brace the trunk lightly and keep weight even on both feet.
4. 04Grow tall through the overhead arm before bending.

Execution

1. 01Reach the overhead arm up and over toward the opposite side.
2. 02Bend the torso sideways until you feel a stretch down the ribs and lat.
3. 03Hold and breathe into the stretched side for 20 to 30 seconds.
4. 04Return to upright under control and switch sides.

Checkpoints

• -Hips stay level and do not shift far to the side.
• -The bend is purely sideways, with no forward slump or backward lean.
• -The overhead arm keeps reaching long throughout the hold.
• -Ribs expand into the stretched side with each breath.

Common mistakes

• -Twisting or leaning forward instead of bending laterally.
• -Pushing the hips out so far that the stretch disappears.
• -Holding the breath during the stretch.
• -Bouncing at end range.