Seated Side Stretch

The Seated Side Stretch is a great exercise for stretching the sides of the body, including the obliques, latissimus dorsi, and hips. This stretch helps improve flexibility in the upper body, relieve tension in the back, and promotes better posture, which is especially helpful after long periods of sitting.

Correct execution and technique

How to perform the Seated Side Stretch :

1. Sit on the floor or a chair with your back straight and both legs crossed or the soles of your feet planted on the floor.
2. Raise one arm above your head while the other arm supports your body on the floor or chair.
3. Slowly lean your upper body towards the opposite side of the raised arm and feel a stretch along the side of your body.
4. Hold this position for 20-30 seconds while breathing deeply and calmly.
5. Switch sides and repeat the stretch.

Common mistakes

Avoid these common mistakes during the Seated Side Stretch :

• Crooked back: Keep your back straight during the entire stretch to avoid strain on the lower back.
• Raised shoulders: Make sure your shoulders are relaxed to avoid tension in your neck.
• Overstretching: Do not push yourself down too far, the stretch should be gentle and controlled.

Modifications and variations

This stretch can be adapted to your level:

• Beginner variation: Place a pillow under your hips for extra support or perform the stretch sitting on a chair.
• Advanced variation: For a deeper stretch, try leaning more to the side while extending your arms.

Reps and sets

Hold the Seated Side Stretch for 20-30 seconds on each side, and repeat 2-3 times. This stretch can be performed daily to reduce tension in the back and sides.

Breathing technique

Breathe deeply during the stretch. Inhale before you start to lean to the side, and exhale slowly as you go deeper into the stretch to help the muscles relax.