Smart Workout Diary

Side-Lying Overhead Reach Stretch

The Side-Lying Overhead Reach Stretch is a gentle floor stretch performed while lying on one side and reaching the top arm overhead. It primarily lengthens the lats and can also stretch the shoulder area and side of the torso. It supports upper-body mobility and may be used during a warm-up or cool-down.

Demonstration

Demonstration: Side-Lying Overhead Reach Stretch

Instructions

  1. Lie on one side with your legs comfortably bent and your head supported.
  2. Extend the top arm toward the ceiling, then slowly reach it overhead in line with your body.
  3. Keep your ribs relaxed and gently lengthen through the side of your torso without forcing the range.
  4. Hold the comfortable stretch while breathing steadily, then return the arm and repeat on the other side.
Muscle Group
Lats
Other Muscle Groups
Shoulders
Type
Stretching
Mechanics
Compound
Laterality
Unilateral
Movement Mode
Isometric
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Use a pillow or folded towel under your head if your neck does not feel comfortable.
  2. Keep the shoulder away from the ear rather than shrugging as the arm reaches overhead.
  3. Stop or reduce the reach if you feel sharp pain, pinching, or discomfort in the shoulder.
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