Mermaid Stretch
The mermaid stretch is a bodyweight exercise targeting the obliques and lateral torso. Performed in a side-seated position with one arm reaching overhead, it creates a deep lateral stretch through the waist, lats, and hip flexors, improving spinal mobility and flexibility.
How to do it
- Sit on the floor with both legs folded to one side, knees stacked and feet pointing behind you.
- Place the hand closest to your feet on the floor for support.
- Extend the opposite arm up and overhead, reaching toward the opposite side to create a lateral arc through the torso.
- Hold the stretched position for 20-30 seconds, breathing steadily.
- Return to the starting position, switch your leg position to the other side, and repeat the stretch.
Form cues
- Keep your hips firmly planted on the floor.
- Reach your top arm overhead rather than collapsing forward.
- Breathe deeply into the side of your ribs as you stretch.
- Keep your chest open and facing forward throughout.
Breathing: Inhale deeply as you lengthen your spine, and exhale slowly to sink slightly deeper into the lateral stretch.
Common mistakes
- Lifting your hip off the floor during the reach, which reduces the stretch in your obliques.
- Rolling your top shoulder forward, which limits the opening of the upper torso and lat.
- Holding your breath, which creates unnecessary tension and prevents deep relaxation.
Muscles worked
Primary: obliques. Secondary: lats, hip flexors.
Suggested sets & reps
Get fitter
2–3 sets × 30 seconds per side, rest 30 seconds
Lose weight
2–3 sets × 30 seconds per side, rest 30 seconds
Build muscle
2–3 sets × 30 seconds per side, rest 30 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp discomfort in your lower back or hips, ease off and choose a gentler seated variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I cannot feel the stretch in my waist?
Ensure your hip stays glued to the floor and focus on reaching up and over rather than just bending to the side.
How often can I do the mermaid stretch?
You can safely perform this stretch daily, especially after sitting for long periods or as part of a warm-up or cool-down.
Is this safe if my hips feel tight?
If folded legs cause discomfort in your knees or hips, you can perform a seated side reach in a chair instead.