Leaning Side Stretch

The Leaning Side Stretch is an effective exercise for stretching the muscles along the side of the body, including the obliques, latissimus dorsi, and hip flexors. This stretch improves flexibility in the upper body and helps relieve stiffness in the hips and lower back. It is ideal for reducing tension after long periods of sitting still or physical activity.

Correct execution and technique

How to perform the Leaning Side Stretch :

  1. Stand upright with your feet hip-width apart.
  2. Place one hand on your hip or against a wall for balance.
  3. Raise the other arm above your head and slowly lean to the side, towards the supporting hand.
  4. Feel the stretch along the entire side of the body.
  5. Hold the position for 20-30 seconds while breathing deeply, and repeat on the other side.

Common errors

Avoid these common mistakes when performing the Leaning Side Stretch :

  • Crooked back: Keep your back straight and avoid bending forward or backward.
  • Overstretching: Do not lean too far over, the stretch should be gentle and controlled.
  • Tense shoulders: Keep your shoulders relaxed during the stretch.

Modifications and variations

Adjust the stretch according to your level:

  • Beginner variation: Reduce the intensity by standing closer to the wall or keeping your arms lower.
  • Advanced variation: For a deeper stretch, try placing your feet further from the wall or lean your hips out more.

Reps and sets

Hold the Leaning Side Stretch for 20-30 seconds on each side, and repeat 2-3 times. Perform this stretch daily to improve flexibility and reduce tension in the sides and lower back.

Breathing technique

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

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