Exercise guide
Sitting Dynamic Side Stretch
- Beginner
- Compound
- Timed hold
- Back
- Shoulders
- Waist
This seated mobility exercise targets the lateral chain, improving flexibility in the obliques and lats while enhancing shoulder range of motion and spinal health.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit upright on the edge of a flat bench with your feet planted firmly on the floor, hip-width apart.
- Engage your core and maintain a neutral spine with your shoulders rolled back and down.
- Rest your arms naturally at your sides.
How to do it
- Inhale deeply as you reach one arm straight up toward the ceiling, extending through the fingertips.
- Exhale as you lean your torso to the opposite side, reaching the raised arm over your head in a smooth arc.
- Inhale to return to the upright starting position, lowering the arm back to your side.
- Repeat the movement on the other side, alternating back and forth at a controlled, rhythmic tempo.
Form checklist
- Keep both sit-bones firmly planted on the bench; do not let your hip lift as you lean.
- Keep your chest open and facing forward; avoid rotating your torso toward the floor.
- Reach 'up and over' to create length in the spine rather than collapsing into the side bend.
- Maintain a straight elbow on the reaching arm to fully engage the lats and deltoids.
Pro tips
- Visualize creating space between each rib as you lean to maximize the stretch in the intercostal muscles.
- Actively reach through your fingertips throughout the entire movement to maintain tension in the deltoids and upper back.
Make it harder
- Hold a light dumbbell in the reaching hand to increase the eccentric load on the obliques.
- Add a 3-second isometric hold at the peak of the lateral stretch to deepen the opening of the fascia.
Frequently asked
- What muscles does the sitting dynamic side stretch work?
- The sitting dynamic side stretch primarily targets the lats and obliques, and also works the deltoids, erector spinae, and serratus anterior as secondary muscles.
- What equipment do you need for the sitting dynamic side stretch?
- The sitting dynamic side stretch requires no equipment — just your body weight.
- Is the sitting dynamic side stretch good for beginners?
- Yes. The sitting dynamic side stretch is a beginner-friendly movement and a strong foundation to build on.