Seated Side Stretch
The seated side stretch is a bodyweight stretching exercise targeting the obliques, performed while seated in a chair. It involves leaning the torso to one side with one arm raised overhead to stretch the lateral torso, engaging the obliques, lower back, and abdominal muscles.
How to do it
- Sit upright in your chair with your feet flat on the floor and your spine tall.
- Place one hand on the side of your chair seat for stability and raise the opposite arm straight overhead.
- Slowly lean your torso to the side of the grounded hand, reaching your raised arm up and over in an arc.
- Hold the stretched position for 20-30 seconds, breathing deeply into the lengthened side.
- Return to the upright position and repeat on the other side. Continue alternating for the desired number of repetitions.
Form cues
- Sit tall with your weight even on both hips.
- Reach your top arm toward the ceiling.
- Keep your chest facing forward.
- Breathe deeply into your side ribs.
- Do not let your opposite hip lift off the chair.
Breathing: Inhale as you lengthen your spine, and exhale slowly as you lean into the stretch to help your muscles release.
Common mistakes
- Leaning forward: This shifts the stretch away from your sides and into your back.
- Lifting the hip: This reduces the effectiveness of the side stretch.
- Holding your breath: This prevents your muscles from fully relaxing into the stretch.
- Forcing the movement: Straining too hard can lead to discomfort rather than relief.
Muscles worked
Primary: obliques. Secondary: lower back, abs.
Suggested sets & reps
Get fitter
3 sets x 30s per side, rest 30s
Lose weight
2 sets x 30s per side, rest 30s
Build muscle
2 sets x 30s per side, rest 30s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp or shooting pain, ease off immediately.
- If you have a history of spinal injury, check with a professional before performing deep lateral stretches.
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
Should I feel this in my back?
You may feel a gentle pull in your lower back, but the primary sensation should be along your side (the obliques).
How often can I do this?
You can perform this stretch as often as you like throughout the day to relieve tension from sitting.
What if I can't reach my arm all the way over?
Focus on the length of your reach toward the ceiling rather than the depth of your lean; quality of movement matters most.