Seated Side Bend Stretch On A Chair

Muscles worked

Setup

1. Sit upright on a stable chair with your feet flat on the floor, hip-width apart.
2. Engage your core and maintain a tall, neutral spine.
3. Grip the side of the chair seat with your right hand for stability.

How to do it

1. Inhale and reach your left arm straight up toward the ceiling, palm facing inward.
2. Exhale as you lean your torso to the right, reaching your left arm over your head in a long arc.
3. Hold the stretch for 20-30 seconds, breathing deeply into your left rib cage.
4. Inhale to return to the center and repeat the sequence on the opposite side.

Form checklist

• Keep both sit bones firmly pressed into the chair throughout the movement.
• Ensure your shoulders remain stacked and do not rotate forward or backward.
• Keep your neck neutral by looking straight ahead or slightly up toward your raised arm.
• Avoid shrugging the reaching shoulder toward your ear.

Pro tips

• Focus on 'reaching up' before 'reaching over' to maximize the space between your ribs and pelvis.
• Use your breath to expand the intercostal muscles by inhaling deeply into the side being stretched.

Make it harder

• Hold a light dumbbell in the reaching hand to add a gentle weighted pull to the stretch.
• Cross the leg of the side being stretched over the opposite knee to increase the stretch through the lateral hip.

Frequently asked

What muscles does the seated side bend stretch on a chair work?

The seated side bend stretch on a chair primarily targets the lats and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the seated side bend stretch on a chair?

The seated side bend stretch on a chair requires no equipment — just your body weight.

Is the seated side bend stretch on a chair good for beginners?

Yes. The seated side bend stretch on a chair is a beginner-friendly movement and a strong foundation to build on.

Related exercises

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• Barbell Diagonal Leg Lift RolloutAdvanced · abs, hamstrings, lats, and obliques