Lying-Side Stretch
Lengthen & increase flexibility! This side stretch targets muscles from hip to shoulder. Feel the deep release.
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Lie down on a mat or flat surface, ensuring that your body is straight and legs are together.
2. Extend your arms overhead with palms touching, in line with your body.
3. Keeping your legs straight and feet together, slowly lower both legs to one side without bending the knees. Only go as far as you can while maintaining your upper body and shoulder blades flat on the ground. The image indicates a stretch to the left side.
4. At the same time, allow your upper body to naturally bend at the waist, creating a "banana-like" shape with your body, emphasizing the stretch along your side.
5. Hold the stretch for 15-30 seconds, or as instructed, feeling a deep stretch in the muscles of your side, from your hip to your shoulders.
6. Slowly return to the starting position and repeat the stretch on the other side.
7. Breathe deeply throughout the stretch, maintaining a smooth and steady breath.
8. Be sure not to push into pain, and only stretch to the extent that feels comfortable. The Lying Side Stretch is excellent for increasing flexibility and lengthening the muscles along the side of the body.