Body & Balance Studio
Posture scan

Side Stretch

stretchhip

Content last reviewed: 2026-07-06

Side Stretch demonstration

How to do it

  1. Sit on the floor in the butterfly position with your back straight.
  2. Place the band around your waist and loop it around each foot.
  3. Bend your knees and let them fall to the ground. Hold your left arm above your head and stretch your side with your right palm placed on the floor behind your right knee.
  4. Hold the pose for twenty to thirty seconds while concentrating on your breathing and the muscles you are stretching.
  5. Relax for twenty seconds. Repeat two times.

Form cues

  • Equipment: a gymnastic strength band, yoga strap, or resistance band all work — use whichever you have.

Dosage

  • Hold 20–30 s
  • relax
  • repeat 2× per side

Muscles worked

hip adductors — anatomical illustration
hip adductorsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
obliques — anatomical illustration
obliquesAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
latissimus dorsi — anatomical illustration
latissimus dorsiAnatomical illustration from Z-Anatomy (derived from BodyParts3D), licensed under CC BY-SA 4.0.

Stretches: hip adductors, obliques, latissimus dorsi

Target muscles

Hip AdductorsObliquesLatissimus Dorsi
Posterior Neck Stretch (Chin Tuck, Supine)Shoulder Adductor / Lat Stretch (Supine Overhead Reach)Lateral Neck Flexor Stretch (Side Tilt)Neck Extensor Stretch (Seated/Supine Flatten Neck)Pectoralis Minor Stretch (Supine Assisted)One-Joint Hip Flexor Stretch (Supine, Knee to Chest)