Side Bow Stretch
Improve flexibility and posture with the Side Bow Stretch! A gentle seated exercise to lengthen your sides and ease tension.
The Side Bow Stretch mainly works the core, with help from the lower back. No equipment needed: it uses just your bodyweight.
Side Bow Stretch Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Side Bow Stretch Variations and Alternatives
How to do the Side Bow Stretch
Begin in a seated position with your legs crossed or in a comfortable position that allows you to keep your spine straight.
Place your hands beside your hips for support, keeping your chest open and shoulders relaxed.
Slowly walk your hands to one side, maintaining a straight back as you start to lean over towards the side you are stretching, creating a 'bow' shape with your torso.
Reach your hand as far as comfortable to feel a stretch along the side of your abdomen and back. Other hand can either stay on the floor or be raised to increase the stretch.
Hold the stretch for 15-30 seconds, breathing deeply and allowing your muscles to relax into the position.
Slowly come back to the starting position and repeat on the other side.
Note: Ensure that you move into this stretch gently to prevent any strain. The degree of the bend and reach can be adjusted based on personal flexibility and comfort.
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Side Bow Stretch FAQs
What muscles does the Side Bow Stretch work?
The Side Bow Stretch mainly works the core, with help from the lower back. The main muscles are the obliques and rectus abdominis.
What equipment do you need for the Side Bow Stretch?
None. The Side Bow Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Side Bow Stretch variations and alternatives?
Similar exercises include the Backward Abdominal Stretch, Side-Bend Ballerina, Boat Stretch and Bow Pose.
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