Exercise guide
Slopes Towards Stretch
- Beginner
- Compound
- Timed hold
- Back
- Shoulders
This standing lateral stretch effectively lengthens the latissimus dorsi and obliques, improving spinal mobility and relieving tension along the side body.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet hip-width apart and your core lightly engaged.
- Reach your right arm straight overhead, keeping your shoulder blade retracted and down.
- Place your left hand on your left hip for stability or let it hang naturally by your side.
How to do it
- Inhale deeply to lengthen your spine, then exhale as you lean your torso laterally to the left.
- Reach your right arm up and over toward the left side, feeling the stretch from your hip to your armpit.
- Hold the position for the prescribed duration while maintaining deep, rhythmic breathing.
- Slowly return to the center and repeat the movement on the opposite side.
Form checklist
- Keep both feet firmly planted to maintain a stable base.
- Ensure your chest remains open and facing forward; do not rotate your torso toward the floor.
- Keep your neck neutral and avoid dropping your chin to your chest.
- Avoid 'collapsing' into the bottom side; think about lifting up before bending over.
Pro tips
- Imagine reaching over a large beach ball to maximize the lengthening of the lats rather than just compressing the waist.
- Gently push your hips in the opposite direction of your reach to intensify the stretch through the lateral line and hip.
Make it harder
- Cross the leg of the stretching side behind the other leg to increase the stretch through the IT band and lower obliques.
- Interlace both hands overhead and pull the wrist of the stretching side to add gentle traction.
Frequently asked
- What muscles does the slopes towards stretch work?
- The slopes towards stretch primarily targets the lats, and also works the erector spinae and trapezius as secondary muscles.
- What equipment do you need for the slopes towards stretch?
- The slopes towards stretch requires no equipment — just your body weight.
- Is the slopes towards stretch good for beginners?
- Yes. The slopes towards stretch is a beginner-friendly movement and a strong foundation to build on.