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Standing Side Bend Stretch
Bodyweight stretch that bends the torso laterally to target obliques and quadratus lumborum for improved spinal flexibility and posture; commonly used in yoga for mobility and tension relief.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Obliques, Lower Back
Secondary Muscles
Shoulders
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Lower Back
8/10Erector Spinae
Lats
6/10Teres Major
Shoulders
5/10Medial Delts
Programming
Typical Rep Range
2-3 reps
Rest Between Sets
30-60 seconds • Between sides
How to Perform
Stand with feet hip-width apart, spine lengthened, and one or both arms raised overhead with palms facing in.
- Inhale and raise arm overhead.
- Exhale and bend torso laterally to the opposite side.
- Shift hips slightly away from the bend for balance.
- Lengthen through the stretched side while engaging core.
- Hold position breathing deeply.
- Inhale to return to upright.
- Repeat on the other side.
Coaching Tips
Form Cues
- Lengthen spine upward
- Bend purely sideways
- Engage core for stability
- Keep shoulders relaxed
- Avoid twisting torso
Breathing
Inhale to lengthen the spine, exhale to deepen the side bend while bracing the core.
Tempo
2-20-2
Range of Motion
Bend laterally until a gentle stretch is felt along the side body, keeping spine neutral without twisting or forward lean; hold 20-30 seconds per side.
Safety
Safety Notes
- Avoid if acute shoulder or rib injuries
- Do not twist or lean forward
- Ease off if sharp pain occurs
- Keep movements controlled
Spotting
Not required for this bodyweight stretch; perform in open space for balance.
Common Mistakes
- Arching or rounding back
- Leaning forward
- Shrugging shoulders
- Forcing beyond comfort
- Collapsing into the bend
When to Avoid
- Shoulder injuries
- Rib injuries
- Acute lower back pain
Flexibility Needed
- Basic standing balance
- Shoulder flexion overhead
Build Up First
- None; suitable for all levels with modifications
Also known as
Standing Side Stretch, Ardha Kati Chakrasana, Lateral Side Bend
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