Exercise guide
Stick Side Bend Stretch
- Beginner
- Compound
- Timed hold
- Waist
This dynamic mobility exercise improves lateral spinal flexibility and lengthens the obliques and intercostal muscles. Using a stick or dowel helps maintain shoulder alignment and ensures the stretch targets the side body without torso rotation.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart and a slight bend in your knees.
- Place a light dowel or stick across your upper traps, holding it with a wide overhand grip.
- Engage your core and maintain a neutral spine with your chest lifted.
How to do it
- Exhale as you slowly lean your torso directly to one side, keeping your hips stationary and weight even in both feet.
- Lower as far as comfortable until you feel a deep stretch along the opposite side of your waist.
- Inhale as you use your obliques to pull your torso back to the upright starting position.
- Repeat the movement on the other side, alternating sides for the duration of the set.
Form checklist
- Keep your chest facing forward; do not let your shoulders or hips rotate.
- Ensure you are leaning directly to the side, not leaning forward or backward.
- Keep your head in line with your spine; do not drop your chin to your chest.
- Maintain a firm grip on the stick to keep your shoulders pinned back.
Pro tips
- Imagine you are standing between two panes of glass to ensure your movement stays strictly in the frontal plane.
- Focus on 'pushing' the ribcage away from the hip on the stretching side to maximize the opening of the intercostal muscles.
Make it harder
- Hold the dowel straight overhead with arms fully extended to increase the lever arm and intensity of the stretch.
- Pause for 3-5 seconds at the bottom of the movement to transition from a dynamic stretch to a deeper static hold.
Frequently asked
- What muscles does the stick side bend stretch work?
- The stick side bend stretch primarily targets the obliques, and also works the erector spinae as secondary muscles.
- What equipment do you need for the stick side bend stretch?
- The stick side bend stretch uses dumbbell.
- Is the stick side bend stretch good for beginners?
- Yes. The stick side bend stretch is a beginner-friendly movement and a strong foundation to build on.