Side-Lying Floor Stretch
A side-lying stretch reaching the top arm overhead and the top leg long behind to lengthen the whole side of the body from hip to hand.
Primary muscles
- Lats (Latissimus Dorsi)
Secondary muscles
- Obliques
- Hip Abductors
- Sets
- 2
- Duration
- 20–30 sec per side
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Lying on one side on a mat, bottom knee bent in front for balance, top leg straight with the foot resting on the floor behind the bottom leg.
Straighten the top arm up past your head along the floor.
Hold that wrist with the bottom hand if you can reach it.
Reach long through the top hand and top foot in opposite directions until you feel the stretch down the side of the body.
Hold, relax and switch sides.
Breathing: Breathe into the top side of the ribcage and reach a little longer on each exhale.
Coaching tips
Stack the hips
Reach long both ways
Brace lightly to stay on your side
Common mistakes
Rolling back onto the spine
Arching the lower back
Shrugging the top shoulder
Safety notes
Rest the head on a pillow or the bottom arm if the neck is uncomfortable, and stop if the shoulder pinches overhead.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.