Side-Lying Wide Opener
Improve mobility & posture! Side-Lying Wide Opener gently stretches your chest, shoulders, & spine for a more open, relaxed feel.
The Side-Lying Wide Opener mainly works the chest and back, with help from the core and traps. No equipment needed: it uses just your bodyweight.
Optional Equipment
Side-Lying Wide Opener Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Boxer Muscle (serratus anterior)
Secondary
Obliques; Upper Traps (trapezius, upper fibers)
Side-Lying Wide Opener Variations and Alternatives
How to do the Side-Lying Wide Opener
Side-Lying Wide Opener Stretching Instructions
Positioning
Find a comfortable, flat surface (like a yoga mat or carpet).
Lie on your side with your legs extended straight and stacked on top of each other.
Rest your head on your lower arm for support.
Your other arm should be reaching straight out in front of you, parallel to your torso.
Movement
Inhale deeply, and as you exhale, slowly lift your top arm up and away from your body.
Swing the top arm in an arch motion, moving it upward and then back towards the ground.
Follow the movement of your arm with your eyes, keeping your shoulders relaxed.
Hold the stretch once your arm reaches the ground or as far back as comfortable for you.
Maintain this position for several breaths, feeling the stretch across your chest and shoulder.
Slowly return your arm to the starting position while inhaling.
Repeat the movement for the desired number of repetitions before switching sides.
Tips
Keep your hips stacked and avoid rolling backward as you stretch.
Adjust the range of motion according to your comfort level, and do not force the movement.
Ensure to breathe deeply and relax throughout the stretch to maximize the benefits.
Side-Lying Wide Opener FAQs
What muscles does the Side-Lying Wide Opener work?
The Side-Lying Wide Opener mainly works the chest and back, with help from the core and traps. The main muscles are the pectoralis major and serratus anterior.
What equipment do you need for the Side-Lying Wide Opener?
None. The Side-Lying Wide Opener is a bodyweight exercise, so you can do it anywhere.
What are some Side-Lying Wide Opener variations and alternatives?
Similar exercises include the Lying Assisted Straight-Arm Stretch, Open Book Stretch, Floor Lying Chest Opener Roll and Seated Chest Dynamic-Stretch.
Training calculators
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