Thoracic Side Bend
Thoracic Side Bend
Muscle Group(s) Stretched: Back*
Range of Motion Trained: Spinal lateral flexion (sidebending)
Type of Stretch: Passive Static
Difficulty: All-Levels
Suggested Prerequisites: none
This side body stretch helps stretch our lats, shoulders, and outer ribs, while working on spinal flexibility through our thoracic spine (upper back).
How To
Step 1
Reach the right arm overhead, palm facing inwards. Reach the left arm up, grabbing the right wrist.
Step 2
Using the left arm, gently pull the right arm up to lengthen the arm (pulling the shoulder up towards the ear), and tilt over to the left side. Avoid “crunching” the tilt down into your waist, keep your chest lifted, right arm pulling up towards the ceiling - this will help keep more of the stretch in your upper back and lats.
Hold for 15-30 seconds, then switch arms/sides
Modifications
Need to make it easier?
Keep the lean small!
Instead of using the left arm to grab the right wrist, plant the left palm on your hip to support the weight of your upper body.
Want to make it harder?
Reach both arms overhead, palms facing towards each other, to make this a more active side bend.
Related Content
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Blog Post: Back Stretches for Full Spinal Flexibility
Blog Post: 6 Cat-Cow Variations for Spinal and Shoulder Mobility
Blog Post: Why Your Upper Back Sucks at Backbending (and How to Make it Suck Less)
