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Side Bend Stretch being performed with proper form
Side Bend Stretch demonstration video — proper form for the full movement.

How to do a Side Bend Stretch

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
565,966
Popularity Rank
306th
Difficulty
Beginner
Abs Strength
58 mSCORE 129th
Equipment Required
Bodyweight-only

Workouts with Side Bend Stretch

    Target muscles worked

    Primary Muscles
    Abs
    Secondary Muscles
    None

    Instructions for Proper Form

    Side Bend Stretch is a static stretching exercise that primarily targets the obliques and intercostal muscles along your side. This stretch helps improve flexibility and range of motion in the torso, and can be particularly effective for relieving tension and preventing injuries related to the lower back and sides. Additionally, it can aid in enhancing posture and balance.

    1. Stand upright with your feet shoulder width apart and place your left hand on your left hip and extend your right arm overhead.
    2. Laterally bend your torso to the left side bringing your arm right arm overhead to left side until you feel a comfortable stretch in the right side of your torso.
    3. Hold the stretch for 15-30 seconds and repeat with the opposite side.

    Alternatives & Variations to Side Bend Stretch

    Filter By

    1. 1. Up Dog

      Photo of Up Dog being performed
      3.1 mSCORESWAPPED 376 TIMES

      Up Dog is a yoga-inspired, bodyweight exercise that primarily targets the muscles in your core and lower back. By extending your arms and pressing your hips towards the ground, you get a good stretch along your spine and abdominal muscles. This exercise is beneficial for improving flexibility and posture, and can serve as a great mid-workout stretch.

    2. 2. Open Book Stretch

      Photo of Open Book Stretch being performed
      8.9 mSCORESWAPPED 73 TIMES

      Open Book Stretch is a mobility exercise that targets the thoracic spine and shoulders. This dynamic movement involves lying on your side with your knees bent and arms extended, then opening your top arm to rotate your torso. This exercise is excellent for improving thoracic mobility and reducing stiffness in the upper back and shoulders, making it great for pre-workout warm-ups or post-exercise recovery.

    3. 3. Dumbbell Side Bend

      Photo of Dumbbell Side Bend being performed
      38.8 mSCORESWAPPED 68 TIMES

      Dumbbell Side Bend is an isolation exercise that primarily targets the obliques. The use of a dumbbell adds resistance to the movement, helping to build muscle mass and strength in your sides. This is a simple exercise that aids in improving core stability and can be easily incorporated into any abdominal workout routine.

    4. 4. PVC Lateral Bend

      Photo of PVC Lateral Bend being performed
      2.1 mSCORESWAPPED 48 TIMES

      PVC Lateral Bend is a mobility exercise that primarily targets the obliques and increases flexibility. By holding a PVC pipe overhead and bending laterally, you can stretch the sides of your torso, improving range of motion. This is a great exercise for anyone looking to enhance their flexibility and improve core strength.

    5. 5. Seated Twist

      Photo of Seated Twist being performed
      12.1 mSCORESWAPPED 46 TIMES

      Seated Twist is a core exercise that primarily targets the obliques. By sitting on the ground with your legs straight and twisting your torso, you engage and isolate your oblique muscles. This is a great exercise for improving rotational stability and building strength in your core, particularly for movements that involve twisting or turning.

    6. 6. Single Leg Straight Forward Bend

      Photo of Single Leg Straight Forward Bend being performed
      6.8 mSCORESWAPPED 23 TIMES

      Single Leg Straight Forward Bend is a bodyweight exercise that targets the hamstrings and lower back. By bending forward on one leg, you engage your posterior chain and improve your balance and stability. This exercise is great for identifying and addressing any strength or mobility discrepancies between sides, and can help improve flexibility and muscle activation.

    7. 7. Tricep Stretch

      Photo of Tricep Stretch being performed
      8 mSCORESWAPPED 18 TIMES

      Tricep Stretch is a simple and effective stretch that primarily targets the triceps. By extending one arm overhead and using the opposite hand to pull the elbow behind the head, you can get a deep stretch in the tricep. This is a great addition to any workout routine to help improve flexibility and prevent injury.

    8. 8. Couch Stretch

      Photo of Couch Stretch being performed
      13.8 mSCORESWAPPED 18 TIMES

      Couch Stretch is an isolation stretch that primarily targets the hip flexors and quadriceps. The exercise involves placing one knee on the ground, with the opposite foot up on a couch or bench, and leaning back to stretch. This is a great stretch for improving hip mobility and flexibility, which can aid in better performance and injury prevention in various lower body exercises.

    9. 9. Side Bend Stretch

      Photo of Side Bend Stretch being performed
      2.7 mSCORESWAPPED 17 TIMES

      Side Bend Stretch is a static stretching exercise that primarily targets the obliques and intercostal muscles along your side. This stretch helps improve flexibility and range of motion in the torso, and can be particularly effective for relieving tension and preventing injuries related to the lower back and sides. Additionally, it can aid in enhancing posture and balance.

    10. 10. Stance Jack

      Photo of Stance Jack being performed
      15.6 mSCORESWAPPED 15 TIMES

      Stance Jack is a variation of the Jumping Jack that primarily targets your legs and core. Unlike standard Jumping Jacks, this exercise involves alternating stances which can help improve coordination and stability. This compound movement is great for adding some variety to your cardio routines and can also assist in enhancing your balance and overall functional strength.