Lateral Stretch on Floor Lying Down
Lie flat on your back with a foam roller placed under your side just below the ribcage, legs straight and arms extended overhead. Reach your arms further overhead and gently stretch your body laterally over the roller, feeling a stretch along your obliques. Keep your body aligned and avoid arching your back as you hold the stretch.
- Target muscles
- Obliques
- Also works
- Abs, Upper abs, Lower abs
- Equipment
- Other
- Training style
- Mobility and recovery, Yoga and Pilates, Home
- Logged as
- Seconds
- Popularity
- 65 of 100
Lateral Stretch on Floor Lying Down: how to do it
- Begin by lying flat on your back on the floor or a mat, ensuring your body is fully extended.
- Place a foam roller or similar support under your side, just below your ribcage, to elevate and stretch the lateral muscles.
- Extend both arms overhead, keeping them straight and aligned with your torso. Your palms should face upward.
- Keep your legs straight and together, with your toes pointing forward.
- Slowly stretch your body laterally by reaching your arms further overhead and allowing your side to elongate over the foam roller.
- Hold this position for a few seconds, focusing on the stretch in your obliques and lateral muscles.
- Return to the starting position and repeat on the other side if desired.
Sets and reps (general guidance)
| Goal | Sets | Reps | Load |
|---|---|---|---|
| Strength | 3 to 5 | 3 to 6 | Heavy, full rest |
| Muscle and endurance | 3 to 4 | 8 to 12 | Moderate, perfect form |
Common mistakes
Avoid twisting your hips or arching your lower back, as this can reduce the effectiveness of the stretch and cause discomfort. Maintain a straight body line and focus on lateral movement only.
Alternatives
More Obliques exercises
Questions about Lateral Stretch on Floor Lying Down
What muscles does the lateral stretch on floor lying down work?
This stretch primarily targets the oblique muscles along the sides of your abdomen. It also engages the abs, including both upper and lower abdominal regions, helping improve core flexibility and mobility.
Do I need a foam roller for the lateral stretch on floor lying down?
A foam roller is recommended because it elevates and supports your side, enhancing the stretch. If you don’t have one, you can use a folded yoga mat, pillow, or rolled towel as a substitute.
Is the lateral stretch on floor lying down suitable for beginners?
Yes, this is a beginner-friendly stretch that can be performed at home without complex movements. Just focus on maintaining proper alignment and avoiding excessive back arching during the stretch.
What are common mistakes to avoid in the lateral stretch on floor lying down?
Avoid twisting your hips or arching your lower back, as this can reduce the effectiveness of the stretch and cause discomfort. Maintain a straight body line and focus on lateral movement only.
How long should I hold the lateral stretch on floor lying down?
Hold each side for 20–40 seconds, breathing slowly and deeply. Repeat 2–3 times per side to promote flexibility and recovery.
Are there any safety tips for the lateral stretch on floor lying down?
Perform the stretch gently without forcing your range of motion, especially if you feel tightness in the torso. If you have lower back issues or rib pain, consult a fitness professional before adding it to your routine.
What are some variations of the lateral stretch on floor lying down?
You can bend your knees for a gentler stretch, or extend one leg diagonally to intensify the oblique engagement. Using a stability ball instead of a foam roller can add a balance challenge while stretching.