Seated Side-Straddle Stretch

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Seated Side-Straddle Stretch

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	Target Body Part:	Abs, Back, Legs - Thighs
	Primary Muscles:	Latissimus Dorsi (Lats), Erector Spinae, Obliques
	Secondary Muscles: (Synergists/Stabilizers)	Hamstrings, Adductors
	Equipment Needed:	No Equipment

Simple
Technical

Step 1

Starting Position: Sit on the floor or exercise mat with your legs in a wide straddle position. Adjust your leg position so that you are able to sit with a tall spine (no slouching); your head aligned with your spine. Your knees should be straight as possible and your feet flexed with your toes towards the ceiling. Bring your arms to your sides with your elbows slightly bent so that your forearms are vertical to the floor.

Step 2

Engage your abdominal muscles to stabilize your spine, and pull your shoulder blades down your back. With your exhale slowly bend sideways, bringing the lowered elbow down toward your hip/thigh/floor. Avoid the tendency to rotate your trunk or bend forward. Keep your head aligned with your spine, knees straight and feet strong with the toes toward the ceiling. You should feel this stretch through the side of your trunk with some stretching in your back.

Step 3

Continue to bend sideways to the point of tension in the stretch, but do not bounce or push to a point of pain. Hold this position for 15 - 30 seconds. Return to starting position. Repeat 2-4 times, then switch to the opposite side of your body.

Step 4

Exercise Variation: This stretch can become more dynamic by performing slow, controlled movements to complete 1 set of 5 - 10 repetitions in each direction, holding the stretched position for 1 - 2 seconds.

To maximize the benefits of a stretch and reduce the potential for injury, it is important to stretch only to the point of tension. Avoid bouncing and be sure to control extra movement at other segments of the body. During this stretch, avoid any rotation or forward bending of your low back

Step 1

Starting Position: Assume a seated position with your legs apart as illustrated. The angle of your legs should not compromise your ability to sit upright (i.e., trunk vertical) with your head aligned with your spine, extend your knees and point your toes towards the ceiling. Bend your elbows and abduct your arms (raise arms to sides) slightly so that your forearms are positioned vertically to the floor.

Step 2

Stiffen (“brace”) your abdominal muscles to stabilize your spine, then gently exhale and slowly bend sideways, driving the lowered elbow downward towards the floor without rotating your trunk or bending forward. Keep your head aligned with your spine, knees extended and toes pointed upwards towards the ceiling. This should create a stretch through the side of your trunk with some stretching in your back.

Step 3

Continue to bend sideways to the point of tension in the stretch, but do not bounce or push to a point of pain. Hold this position for 15 - 30 seconds then relax by returning to your starting position, repeat 2-4 times, then switch to the opposite side of your body.

Step 4

To maximize the benefits of a stretch and reduce the potential for injury, it is often important to stretch only to the point of tension, avoid bouncing and control movement at other segments of the body. During this stretch, avoid any rotation or forward flexion (bending) of your low back

For professional guidance in your exercise program,
find an ACE-certified Personal Trainer in your area. Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.