The standing lateral stretch is a bodyweight exercise that targets the lats and stretches the sides of the torso. It also engages the shoulders and obliques. This movement is performed by standing with feet shoulder-width apart, extending the arms, and leaning to each side to stretch the lateral muscles.
Also Works
ShouldersObliques
How to Perform
1
Stand with your feet shoulder-width apart and your knees slightly bent.
2
Extend your arms straight out to the sides, parallel to the ground.
3
Slowly lean your upper body to one side, feeling a stretch in your side and lats.
4
Hold the stretch for 15-30 seconds.
5
Return to the starting position and repeat on the other side.
6
Repeat for the desired number of repetitions.
Pro Tips
•Reach your top arm overhead and actively pull toward the side you're stretching to for a deeper lat stretch.
•Keep your hips level and don't shift them to the opposite side, which reduces the stretch.
•Hold the stretched position for 20-30 seconds and breathe into the ribcage on the stretched side.
Common Mistakes
•Twisting the torso forward or backward instead of stretching directly to the side.
•Pushing the hips out to the opposite side instead of keeping them centered, which reduces the stretch on the lats.
•Holding for too short a duration to achieve meaningful tissue lengthening.