Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Side-Lying Floor Stretch

BeginnerstretchTier T1

Lie on your left side with the left knee bent in front. Straighten the right arm over your head and gently pull the right wrist with your left hand to stretch the right side.

Targets: Spine Chain (Full Spine)

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

1

Sets

30 sec

Reps / Time

15 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie on your left side, bending your left knee in front of you to stabilize your torso.
  • Use your abdominal muscles to help hold you upright.
  1. She lies on her left side on the mat, her left knee drawn up and bent in front of her hips to stabilise the body, her head resting down.

    Step 1 of 5

    Lie on your left side with your left knee bent in front of you to stabilise your torso.

  2. She has straightened her right leg along the mat behind her bent left leg, the right foot resting on the floor behind the left, her top arm resting along her side.

    Step 2 of 5

    Straighten your right leg and rest the right foot on the floor behind your left.

  3. She has swept her right arm straight over her head on the mat, lengthening the whole right side from hip to fingertips while her legs hold their positions.

    Step 3 of 5

    Straighten your right arm over your head.

  4. She has taken her right wrist in her left hand over her head and is pulling it gently, the whole right side arcing into a long lateral stretch.

    Step 4 of 5

    Gently pull on your right wrist with your left hand to stretch the entire right side.

  5. She lies on her left side on the mat, her left knee drawn up and bent in front of her hips to stabilise the body, her head resting down.

    Step 5 of 5

    Lie on your left side with your left knee bent in front of you to stabilise your torso.

Safety Information

Straighten the right leg resting its foot behind the left, straighten the right arm over the head and gently pull on the right wrist to stretch the entire right side, then switch sides. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep the pull gentle and avoid a hard yank on the wrist. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.