Side Lying Floor Stretch
Description
The side-lying floor stretch is performed lying on your side with your top arm reaching overhead and your top leg crossing over the bottom for a deep lateral body stretch. The position uses gravity and body weight to stretch the lats, obliques, and quadratus lumborum without active effort.
Equipment Required
Side Lying Floor Stretch Instructions
- Lie on your right side with both legs extended. Rest your head on your right arm extended overhead.
- Cross your left leg over your right, planting your left foot in front of your right thigh on the floor.
- Reach your left arm up and over your head, alongside your ear.
- Press your hips forward slightly to deepen the stretch through your right side body.
- Feel the stretch through your right lats, obliques, and quadratus lumborum.
- Hold for 30 to 60 seconds. Breathe deeply.
- Switch sides and repeat.
- Use a pillow under your head if more comfortable.
Side Lying Floor Stretch Form & Visual
Side Lying Floor Stretch Benefits
- Stretches the side body, lats, and obliques
- Passive stretch — no active effort required
- Calming and restorative
- Improves lateral spinal flexibility
- No equipment needed
- Excellent before sleep or as a cool-down
Side Lying Floor Stretch Muscles Worked
- Latissimus dorsi (top side)
- Obliques
- Quadratus lumborum
- Intercostals
- IT band (slight)
Side Lying Floor Stretch Variations & Alternatives
- Standing Side Bend
- Reaching-Up Shoulder Stretch
- Revolved Head to Knee Pose
- Banana Pose (yoga)
- Side-Lying Stretch with Knee Bent
