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Side-Lying Chest Stretch

Relieve chest tightness & improve mobility with the Side-Lying Chest Stretch. Easy to follow instructions for a deeper, more relaxing stretch.

The Side-Lying Chest Stretch mainly works the chest and back, with help from the triceps. No equipment needed: it uses just your bodyweight.

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Optional Equipment

Yoga Mat
Yoga Mat

Side-Lying Chest Stretch Muscles Worked

Primary

Upper Chest (pectoralis major, clavicular head); Lats (latissimus dorsi)

Secondary

Boxer Muscle (serratus anterior); Triceps (triceps brachii)

Side-Lying Chest Stretch Variations and Alternatives

How to do the Side-Lying Chest Stretch

Positioning:

  1. Lie on your side on a comfortable surface or mat.

  2. Keep your legs extended and stacked together, with your head resting on your lower arm.

  3. Draw your knees slightly towards your chest for comfort, if necessary.

  4. Extend your top arm straight out in front of you at shoulder height, palm down.

Movement:

  1. Slowly reach your top arm across your body, bringing it towards the floor on the opposite side to create a stretch in your chest.

  2. Keep your hips stacked and do not rotate your torso; your chest should face forward.

  3. Hold the stretch for 15-30 seconds, breathing deeply and relaxing into the stretch.

  4. Return to the starting position by gently bringing your arm back to the original position.

  5. Repeat the stretch on the other side.

Tips:

  • Ensure that you feel a gentle stretch and not pain; modify the range of motion as needed.

  • Keep your neck relaxed throughout the stretch.

  • Focus on your breathing to enhance relaxation during the stretch.

Side-Lying Chest Stretch FAQs

What muscles does the Side-Lying Chest Stretch work?

The Side-Lying Chest Stretch mainly works the chest and back, with help from the triceps. The main muscles are the pectoralis major and latissimus dorsi.

What equipment do you need for the Side-Lying Chest Stretch?

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

What are some Side-Lying Chest Stretch variations and alternatives?

Similar exercises include the Lying Assisted Straight-Arm Stretch, Chest Corner Wall Stretch, Exercise Ball Lying-Side Lat Stretch and Kneeling Chest & Shoulder Torso Rotation Stretch.

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