Standing Side Stretch
What Is the Standing Side Stretch?
Standing Side Stretch is an isolation exercise that primarily targets the core, lengthening the obliques along the side of the trunk and also stretching the latissimus dorsi. It is a beginner-level movement that needs no equipment: you stand tall, raise both arms overhead with the hands clasped, and bend the trunk straight to one side to stretch the opposite side of the body from the hip up to the armpit.
The obliques and the deeper quadratus lumborum run between the lower ribs and the pelvis and bend the trunk sideways, so bending away from them pulls their two ends apart. The lat runs from the lower spine and pelvis up to the front of the upper arm, so with the arms already overhead the same side bend lengthens it as well. Keeping the hands clasped lets the lower arm draw the upper one further over, which adds to the stretch along the side of the back. A gentler version keeps one hand on the hip and raises only the other arm, which supports the trunk and takes the shoulders out of the end of their range.
The stretch suits almost anyone, from desk workers who spend hours sitting to lifters and athletes who want the side of the trunk to feel less stiff. Yoga classes teach the same standing side bend as Indudalasana, often with the fingers interlaced overhead. Because it is done standing with nothing to set up, it fits easily into a cool-down after training, a mobility session or a short break from sitting. For a stretch that focuses more on the lats, the Kneeling Lat Stretch and TRX Lat Stretch stretch the lats more directly by sitting the hips back with the arms overhead, and the Triangle Pose adds a side reach over a wide stance.
Holds of 20 to 30 seconds, repeated so each side gets about 60 seconds in total, are a sound target for most adults. Progress by holding longer or easing a little further into the bend over weeks, never by bouncing or forcing the range.
Muscles Worked
- External Oblique
- Primary
- Latissimus Dorsi
- High
- Thoracolumbar Fascia
- Medium
- Teres Major
- Low
- Rectus Abdominis
- Minimal
- Serratus Anterior
- Minimal
- Triceps Brachii (Long Head)
- Minimal
Instructions
- Stand tall with your feet about hip-width apart, toes pointing forward, and your knees straight but not locked.
- Raise both arms overhead and bring your hands together, clasping them or resting one hand over the other, with your arms close to your ears.
- Draw your shoulders down away from your ears and gently brace your stomach so your ribs do not flare forward.
- Reach up through your hands to lengthen your trunk, then slowly bend to one side, letting your hands lead up and over.
- Keep your hips level and over your feet and your chest facing forward, so you bend straight to the side without leaning forward or twisting.
- Let your head move with your arms and keep looking forward.
- Stop at a mild to moderate stretch along the side of your trunk opposite the bend, from the hip up to the armpit.
- Hold for 20 to 30 seconds, breathing slowly into the stretched side of your ribs.
- Reach up to return to standing tall, then repeat on the other side.
Common Mistakes
Leaning forward or twisting
Letting the chest tip forward or turn toward the floor blends the side bend into a forward bend and takes the stretch off the side of the trunk, so keep the chest facing forward.
Pushing the hips out to the side
Shoving the hips away from the bend makes the stretch look deeper while the trunk barely bends, so keep the hips level and stacked over the feet.
Collapsing into the lower side
Dropping straight down into the bend crunches the lower side and the lower back, so reach up through the hands first and then arc up and over.
Shrugging the shoulders
Letting the shoulders ride up to the ears tenses the neck and shoulders instead of the side of the trunk, so keep them drawn down as the arms reach.
Bouncing into the stretch
Pulsing in and out of the bend forces the lower back past a comfortable range, so ease into the position and hold it still.
Holding the breath
Holding the breath keeps the trunk rigid and limits the stretch, so breathe slowly and let each breath expand the stretched side of the ribs.
Injuries
Standing Side Stretch is a low risk exercise when performed with proper technique. There is no load, and you decide how far to bend, so most problems come from forcing the range or letting the trunk twist or tip forward as it bends.
The lower back is the main strain point. Bending sideways closes the joints of the lower spine on the side you bend toward, so people with disc irritation, spinal stenosis or facet joint pain may feel a pinch there rather than a stretch on the other side. Reach up before you bend, keep the bend small and keep the chest facing forward. The shoulders are the second strain point, since both arms sit near the end of their overhead range; if the front or top of the shoulder pinches, lower the arms slightly or keep one hand on the hip and raise only the other arm.
The one-arm version, with the free hand on the hip to support the trunk, is the easiest place to start, and it can also be done sitting tall on a chair if standing balance is a concern. Progress by holding longer or bending a little further over weeks, and pair the stretch with strength work for the side of the trunk such as the Side Plank.
Stop if you feel sharp or pinching pain in the lower back or shoulder, pain or tingling that spreads into a leg or arm, or dizziness from holding the arms overhead, and have it checked if it keeps happening.
- Primary Focus
- Core
- Equipment
- Body weight
- Modality
- Stretching
- Difficulty
- Beginner
Alternative Exercises
Other Names for the Standing Side Stretch
The Standing Side Stretch is also known as:
- Indudalasana
- Standing Crescent Pose
- Standing Side Bend Stretch
Frequently Asked Questions
- Q: Where should I feel this stretch?
Along the side of the trunk opposite the way you bend, anywhere from the hip up to the armpit and sometimes into the upper arm. A pinch on the side you are bending toward means you have gone too far, so come up a little and reach taller before you bend.
- Q: Does this stretch the lats or the obliques?
Both, because the side bend lengthens the obliques while the raised arms add the lat. In a study of 14 healthy men with the arm raised fully overhead, bending the trunk sideways away from the lat mainly stretched its lower part, while turning the trunk away from it, alone or together with the side bend, stretched all parts of the muscle. For more of the upper lat, a dedicated stretch such as the Kneeling Lat Stretch suits better.
- Q: How long should I hold each side?
Hold 20 to 30 seconds and repeat two or three times per side, so each side gets about 60 seconds in total. Older adults often do better with longer holds of 30 to 60 seconds.
- Q: Should I do this stretch before or after a workout?
Longer holds fit best after training or as a stand-alone mobility break. Before a workout, a few slow side bends in and out of the position, held only briefly, fit better into a warm-up.
- Q: What if raising both arms overhead hurts my shoulders?
Keep one hand on your hip and raise only the arm on the side you are stretching, or rest both hands on your hips. The side of the trunk still gets a good stretch, and the shoulders stay out of the end of their range.