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Stretching Exercise Benefits With Proper Form & Technique

Side Bend And Reach Stretch

through 3 votes
auxiliary muscles:Lower BackMuscle, DeltoidsMuscle, Rectus AbdominisMuscle, GlutesMuscle
required:Doable Without Equipment And Weights
optional:Fitness Mat
fitness level:Hard
exercise type:Stretching
Variations available (5)
Starting PositionExecution - 1nd Step
Execution - 2rd Step
Starting Position (Alternative)Execution - 1nd Step
Execution - 2rd Step

General And Specifics

  • this exercise combines fitness and stretching, besides the obliques the stability of the shoulders is trained

Starting Position

  • starting position is the Side Plank
  • lay on the ground sideways, the lower arm supports your body
  • the lower arm is bent, the forearm is right below the shoulder
  • rest the free arm on your body
  • hold the head in extension to the spine
  • the legs are stretched and one above the other (you can stagger the legs for more stability)

Correct Execution

  • lift the hip, until your body forms a line from head to heels
  • guide the free arm above the head in a bow and lift the hip as much as possible, without the feet and the forearm moving
  • avoid tilting back or forth and do not let the hip sink down
  • hold this position for 20 to 30 seconds stable
  • afterwards, guide hip and arm back to the starting position
  • switch sides and do the same

tip for the workout

  • you can also do the exercise in plank position, this makes it a little harder