Standing Lateral Stretch 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Isolation
Force Type
Stretch
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Standing Lateral Stretch is a simple bodyweight flexibility exercise that targets the lats while also engaging the obliques to improve side-body mobility and posture. It involves standing tall with feet hip-width apart, raising both arms overhead, and gently leaning to one side to create a deep stretch along the outer torso. This movement helps lengthen tight lat muscles, enhances spinal flexibility, and releases tension in the sides of the body. It’s an excellent stretch to include in warm-ups or cool-downs, especially for those who experience stiffness from upper-body training or long periods of sitting.
How to Perform
Stand tall with your feet about hip-width apart and let your arms hang naturally at your sides.
Take a full inhale and raise both arms straight overhead, palms facing each other.
As you breathe out, slide your torso sideways—keeping a straight line from your fingertips down through your spine to your heels—and avoid bending forward or backward.
Reach through the top hand while grounding both feet and keeping your hips and shoulders stacked so the stretch travels along the outer torso.
Notice the lengthening across the latissimus dorsi and the obliques; don’t grip or hold tension in the neck or shoulders.
Maintain the position for 15–30 seconds while breathing slowly and evenly; never hold your breath.
Inhale to come back to the middle, then exhale as you move to the opposite side.
Repeat the sequence for a few rounds on each side (2–4 reps per side is typical), moving deliberately rather than bouncing.
If overhead arms are uncomfortable, raise one arm only or bend the elbows slightly, or place the lower hand on the hip to reduce shoulder demand.
To increase the stretch, reach a little more through the fingertips or gently pull the top arm with the opposite hand—only if it feels safe and pain-free.
Common mistakes to avoid: allowing the chest to fall forward, collapsing the lower ribs, shrugging the shoulders up toward the ears, or forcing range past a comfortable limit.
Use this as part of warm-ups or cool-downs to improve side-body mobility, but stop and seek professional advice if you have recent shoulder, rib, or lower-back injuries.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your spine long and your torso aligned to maximize the stretch through your lats and obliques.
Avoid leaning forward or twisting—maintain a straight line from fingertips to hips for proper form.
Engage your core lightly to protect your lower back and improve balance during the stretch.
Breathe deeply and steadily to help the muscles relax and lengthen more effectively.
Perform the stretch slowly and with control, never bouncing or forcing your range of motion.
Keep both feet grounded and distribute your weight evenly to maintain stability.
Focus on reaching upward before leaning sideways to increase the length and quality of the stretch.
Relax your shoulders and neck to prevent unnecessary tension during the movement.
Use this stretch after back or upper-body workouts to release tightness in the lats.
Gradually increase your reach over time rather than pushing too far in one session.
How Not to Perform
Do not bend forward or backward while leaning—keep the torso in a single lateral plane to avoid shifting the stretch away from the lats.
Don’t shrug or tense your shoulders up toward your ears; keep them relaxed so the stretch targets the side body, not the neck.
Avoid rotating the chest or hips; twisting dissipates the stretch and reduces emphasis on the lats and obliques.
Never bounce or use jerky movements—use slow, controlled motion to prevent muscle strain.
Don’t hold your breath; breathe slowly and evenly so the muscles can relax and lengthen.
Avoid lifting one heel or pushing weight onto one foot—keep both feet grounded for stability and even load.
Don’t hyperextend the lower back by collapsing the ribs or overarching; maintain core tension to protect the lumbar spine.
Don’t overreach or force range past comfortable limits—pain is a signal to ease off, not to push harder.
Avoid locking or over-straightening the elbows if overhead position is painful; slightly bend them or modify the arm position instead.
Don’t perform this stretch cold after sitting or inactivity without a brief warm-up—warming the body first reduces injury risk.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
