Overview
The Seated Lateral Flexion Stretch is a simple yet effective movement for improving flexibility through the sides of the torso, increasing range of motion in the spine, and gently opening the rib cage for deeper breathing. It is accessible for most fitness levels and requires no equipment, making it ideal for home, office, or post-workout stretching.

How to Perform

1. Sit on the floor with both legs extended straight in front of you. Keep your back upright and shoulders relaxed.
2. Place one hand on the floor beside your hip for support.
3. Reach your opposite arm overhead, keeping it straight but not locked.
4. Slowly bend your torso sideways toward the supporting hand, leading with your arm and keeping your hips grounded.
5. Hold the stretch for 15–30 seconds without bouncing.
6. Return to the starting position and repeat on the other side.

Daily Amount for Flexibility
For general flexibility maintenance: 2–3 sets per side daily
For targeted flexibility improvement: 4–5 sets per side daily, performed at least 5 days a week

Reps and Sets by Level

• Beginner: 2 sets per side, 15–20 seconds each
• Intermediate: 3–4 sets per side, 20–25 seconds each
• Advanced: 4–5 sets per side, 25–30 seconds each, adding variations or deeper reaches

Muscles Stretched

• Obliques (side abdominals)
• Latissimus dorsi (side back muscles)
• Intercostals (muscles between the ribs)
• Quadratus lumborum (deep lower back)

Variations

• Bent Knee Support: Sit cross-legged or with one leg bent for comfort if hamstrings are tight.
• With Side Bend Twist: After bending sideways, rotate your chest slightly toward the floor for an extra lower-back stretch.
• Elevated Arm Hold: Hold a towel or resistance band overhead for added shoulder involvement.

How to Measure Improvement

• Range of Motion: Over time, note how much farther you can reach toward the side without discomfort.
• Posture Change: Observe if your torso can remain more upright while reaching, with less tilting forward.
• Breathing Ease: Notice if deep breaths feel fuller during the stretch, showing rib cage mobility gains.
• Functional Carryover: Pay attention to how side reaches in daily life or sport feel easier and less restricted.