라이브러리로시작 
끝 
운동 라이브러리
Standing Lateral Stretch
A standing side-bend stretch that lengthens the lats, obliques, and QL, useful for restoring overhead reach and easing lower-back tightness.
스트레칭맨몸Lateral flexion stretch
주동근
광배근
협응근
복사근요방형근늑간근
장비
맨몸
패턴
Lateral flexion stretch
준비 자세
- 01Stand tall with feet hip width apart.
- 02Reach one arm overhead and let the other rest on the hip or thigh.
- 03Brace the trunk lightly and keep weight even on both feet.
- 04Grow tall through the overhead arm before bending.
수행
- 01Reach the overhead arm up and over toward the opposite side.
- 02Bend the torso sideways until you feel a stretch down the ribs and lat.
- 03Hold and breathe into the stretched side for 20 to 30 seconds.
- 04Return to upright under control and switch sides.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Use 2 to 3 holds of 20 to 30 seconds per side.
- -Slot it into warm-ups before pulldowns or overhead pressing.
- -Anchor the bottom hand on the hip for balance if standing feels unstable.