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Side-Bend Arm Stretch

Relieve tension! Side-Bend Arm Stretches improve flexibility in your torso, shoulders, & arms. Simple, effective, & feels great.

The Side-Bend Arm Stretch mainly works the core and back, with help from the traps. No equipment needed: it uses just your bodyweight.

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Side-Bend Arm Stretch Muscles Worked

Primary

Obliques; Lats (latissimus dorsi)

Secondary

Boxer Muscle (serratus anterior); Mid Traps (trapezius, middle fibers)

Side-Bend Arm Stretch Variations and Alternatives

How to do the Side-Bend Arm Stretch

  1. Stand upright with your feet shoulder-width apart for a stable base.

  2. Extend your arms overhead and interlock your fingers with your palms facing upwards.

  3. Keeping your arms straight, slowly bend your torso to one side as far as comfortable, creating a stretch along the opposite side of your body.

  4. Hold the stretch position for 15-30 seconds, focusing on breathing deeply and letting the tension release from your side muscles.

  5. Slowly return to the upright position with your arms still extended overhead.

  6. Now bend your torso to the opposite side and hold for another 15-30 seconds.

  7. Repeat for the desired number of repetitions, usually 2-3 times on each side.

Ensure your movements are controlled and smooth, and avoid any jerking motions. The stretch should be felt along the sides of your torso, shoulders, and arms. Keep your hips and legs stationary to isolate the stretch in the upper body.

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Side-Bend Arm Stretch FAQs

What muscles does the Side-Bend Arm Stretch work?

The Side-Bend Arm Stretch mainly works the core and back, with help from the traps. The main muscles are the obliques and latissimus dorsi.

What equipment do you need for the Side-Bend Arm Stretch?

None. The Side-Bend Arm Stretch is a bodyweight exercise, so you can do it anywhere.

What are some Side-Bend Arm Stretch variations and alternatives?

Similar exercises include the Overhead 90-To-90 Reach, Side-Bend Ballerina, Back Big Turn Stretch and Dancer Bend.

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