Standing Side Bend Stretch

Stand tall with your feet hip-width apart and reach one arm straight overhead. Let the other arm hang comfortably beside your torso and keep your pelvis facing forward and still.

Lean your torso slowly away from the raised arm, bending sideways. Do not bend forward or backward; keep the feeling of lengthening sideways in the direction of your reaching arm.

Hold where your side body feels longest and continue breathing for a few seconds. Do not use momentum to lean farther; stop at an angle where your arm and side body stretch comfortably.

Check that the muscles along the side of your back, from beneath the raised arm through your side body, are lengthening. The stretch in your side body should feel clearer when the opposite hip stays down.

Leaning forward or backward shifts stress into your lower back instead of your side body. Bending your knee or pushing your pelvis sideways creates momentum and can reduce the stretch, so keep your pelvis still and move only your torso.

Inhale deeply as you raise your arm, then exhale slowly as you lean sideways. Even short, continuous breaths while holding can help release side-body tension.

Spend the same amount of time on both sides, but give a notably tighter side a little more time without forcing it. A gentle hold after deadlifts or rows can help release side-body and back tension.