Wall Upper Body Side Bent Hand Overhead
The wall upper body side bent hand overhead is a bodyweight side-bending stretch targeting the obliques and lateral torso. The wall provides support for the lower arm while the overhead arm and lateral lean create a focused stretch through the waist and shoulders.
How to do it
- Stand sideways next to the wall with your feet together and your near hand placed on the wall for support.
- Raise the outer arm overhead and lean your body toward the wall in a lateral side bend.
- Feel the stretch along the obliques and side of the torso.
- Hold the position for 20-30 seconds, breathing steadily.
- Return to upright and repeat on the opposite side.
Form cues
- Stand tall with feet together
- Reach your top arm toward the ceiling
- Keep your hips square to the front
- Gently lean your torso toward the wall
- Keep your chest open throughout
Breathing: Inhale deeply as you lengthen your spine, and exhale slowly as you lean into the stretch to deepen the release.
Common mistakes
- Leaning forward or backward, which reduces the stretch in your obliques
- Holding your breath, which creates unnecessary tension in the body
- Bending your knees, which can limit the stability needed for the stretch
- Over-reaching, which can strain the shoulder if done too aggressively
Muscles worked
Primary: obliques. Secondary: abs, lower back, shoulders.
Suggested sets & reps
Get fitter
3 sets x 30 seconds per side, rest 30s
Lose weight
2 sets x 30 seconds per side, rest 30s
Build muscle
2 sets x 45 seconds per side, rest 45s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp pain in your shoulder or back, ease off the stretch immediately.
- If you have a history of spinal issues, check with a professional before starting new 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
Where should I feel this stretch?
You should feel a gentle pull along the side of your torso, specifically between your ribcage and your hip.
Can I do this if I have tight shoulders?
Yes, just keep your arm at a comfortable height or slightly bent if reaching overhead causes discomfort.
How often should I perform this stretch?
You can perform this daily, especially if you spend long periods sitting, to help improve mobility.