15 Powerful Side Stretches to Improve Posture and Reduce Stiffness
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When you sit for long periods, the muscles along the sides of your torso can become tight and restricted. This can make simple tasks like bending and twisting feel stiff and uncomfortable, limiting your mobility. Side stretches can help relieve tension in these muscles to enhance flexibility so you can move more freely and easily. This article will give you the insights to flexibility exercises to feel looser, stand taller, and move quickly by improving your posture and relieving tightness with simple yet effective side stretches.
Pliability’s mobility app has a library of dynamic warm-ups, cool-downs, and targeted routines to get you started with side stretches today. We aim to help you feel better and move better so you can enjoy your activities to the fullest.
What a Side Stretch is and its Importance
A side stretch is a straightforward exercise that stretches and strengthens the intercostal muscles between the ribs. These muscles are essential for breathing. Side stretches can be performed standing or seated, making them suitable for various fitness levels and environments.
Muscles Targeted by Side Stretches
Whenever we expand out of our sagittal plane into the coronal plane–in postures such as:
- Side Plank
- Half Moon
- Extended Hand to Big Toe
- Extended Side Angle
Significant muscles on one side of the body work (agonist), and major muscles stretch (antagonist).
1. Quadratus Lumborum: Lateral Flexion of Spine
Quadratus Lumborum is a deep postural muscle that originates from transverse processes of L1-4 and medial half or Rib 12 and inserts to the posterior portion of the Iliac Crest. You have one on the right side of your spine and one on your left.
The primary job of the QL as an agonist is to take the spinal column and laterally flex it to one side or the other. When one of your QLs is engaged to make side-bending possible, the other QL (as an antagonist) is relaxing/stretching. When both QLs work together, they aid the Erector Spinae in extension.
Understanding Quadratus Lumborum Tightness and Its Synergists
Muscles that help out your Quadratus Lumborum (synergists) are:
- External and Internal Obliques
- Erector Spinae
- Latissimus Dorsi
Habitual patterns such as leaning while driving, carrying a baby/small child on one hip versus the other, carrying a heavy bag/briefcase/massage table to work, and always reaching down on the same side in activities such as shovelling and/or hauling encourage a tight Quadrates Lumborum on one side. Having one leg longer than the other, scoliosis and/or experiencing some sort of Sacral-Iliac joint misalignment can also lead to QL tightness.
2. Latissimus Dorsi during overhead reach
Latissimus Dorsi is the most significant/broadest muscle of the back. Often referred to as the “Lats”, the fibres of this muscle make up your “bat wings”. Originating from the spinous processes of:
- T7-L5
- Thoracolumbar Fascia
- Iliac Crest
- Bottom 3/4 Ribs
Inserting into the Medial Humerus. Its primary job as an agonist is to take your arms from an overhead position and draw them down towards your side body.
The Latissimus Dorsi will have:
- Teres Major
- Posterior Deltoid
- Triceps and Trapezius
Your Lats work in postures such as:
- Upward-Facing Dog
- Pendant/Scale
- Stretching nicely in
- Downward-Facing Dog
- Child’s pose
A deeper stretch is experienced in arm-over-the-head side bending postures such as the Seated Side Stretch and Extended Side Angle because adding the side bend increases the distance between the origin and the insertion on one side. Most people do not effectively utilise the Latissimus Dorsi’s strength to pull the body through space and time.
- Gymnasts
- Swimmers
- Body-builders
- Utility pole climbers
- Rowers and aerialists
Are some yoga practitioners that may feel the most tightness or restriction in side-body stretching postures?
Balancing Strength: Counteracting Asymmetrical Load with Side Plank
Anyone stuck in the habitual pattern of carrying a:
- heavy bag
- Briefcase
- Suitcase
- tool bag
- massage table on one side of the body
Is likely to feel the over-the-head body stretch in the Lats. In Side Plank, the arms are drawn away from the body with the Anterior Deltoid and Suprasinatus. To strengthen Latissiumus Dorsi, energetically draw the planted hand towards the lower foot. This will fire up the whole side body in this pose (Gluteus Medius and Tensor Fascia Latae).
3. Outer Leg: Gluteus Medius, Tensor Fascia Latae and Peroneus Muscles
The muscles of the outer leg are the Gluteus Medius (outer hip), the Tensor Fascia Latae (anterior outer hip), and the Peroneus muscles (lateral lower leg).
Gluteus Medius (outer hip)
Gluteus Medius (originating from the Ilium [deep to Gluteus Maximus] and inserting on the Greater Trochanter of the Femur) is your walking or running muscle:
- Anterior fibers internally rotate the Femur
- Lateral fibers abduct the Femur
- Posterior fibers external rotate Femur.
In standing balancing yoga postures, it helps to stabilise the standing leg/hip by activating all fibers for joint integration (Femur into the Acetabulum of the Ilium). Lateral fibers are working (and are assisted by Gluteus Minimis) to lift leg in abduction in Half Moon pose and leg-lifting variations of Side Plank.
Tensor Fascia Latae (anterior outer hip)
The Tensor Fascia Latae (originating from the Iliac Crest and inserting on the Ilio-Tibial Band) helps with hip stabilisation while standing, walking, and running. It also abducts the Femur. If this muscle is tight, it will pull and increase tension on the IT Band (a thick band of fascia originating from the Iliac Crest and inserting below the knee into the Tibia), leading to knee pain. It is tough to stretch the IT Band because of its dense fibrous quality (I heard it once described as a cross between a ligament (connects Ilium to Tibia) and a tendon (muscles attach to it).
An effective way to alleviate issues from a tight IT Band is to massage it (using a foam roller) and stretch the attached muscles (TFL and Gluteus Maximus).
Peroneus muscles (lateral lower leg)
The three Peroneus (Fibularis muscles) originate from the superior Fibula and are inserted into the forefoot bones (Metatarsals). These lateral lower leg bones are responsible for everting the foot (think of the ankle closest to the top of a hill when walking around the mountain, or the straight leg ankle/foot in Wild Thing). They also help flex and extend the ankle (Peroneus Longus and Brevis plantar flexes and Peroneus Tertius dorsiflexes).
The Role of Peroneus Muscles in Balance and Stability
These muscles get quite an effective stretch in open hip postures such as:
- Gate
- Warrior 2
- Extended Triangle
Adding a:
- Leg-cross to Standing Side Bend (think of Bikram Yoga’s Half Moon)
- Standing Forward Fold
- Ragdoll
Walkers, runners, cyclists, skiers, and bellydancers can experience tightness in the Gluteus Medius and Tensor Fascia Latae. If walking or running consistently on the side of a hill, on a beach, or any uneven terrain, Perroneus muscles can be included in that tightness.
The Impact of Habitual Postures on Hip Muscle Tightness and Weakness
People stand for a living or cross their legs as a habitual pattern, and middle-aged women (for many women, their hips are wider than their gait, putting extra stress on the walking muscles)
Gluteus Medius and TFL can also be tight (more often, the tightness leads to weakness). Adding old-school “Jane Fonda-esque” leg raises (lying down, all fours, and in Half Moon pose to any yoga practice will strengthen Gluteus Medius and TFL.
Step-by-Step Instructions for a Side Stretch
To execute the side stretch, follow these steps:
- Choose a sturdy chair or stand upright with your feet positioned hip-width apart.
- Slightly lean forward to engage your core muscles.
- Lift your right arm above your head, keeping it straight.
- Slowly bend your upper body to the left, reaching with your right arm while ensuring that
- you do not twist your torso.
- Hold the stretch for a few seconds, then return to the starting position.
- Repeat the process with your left arm and bend your upper body to the right.
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Benefits of Side Stretching
The side stretch exercise offers numerous advantages beyond muscle strengthening and flexibility. Some of the notable benefits are:
Enhanced Cardiac and Respiratory Functions
By stretching the muscles that attach to the ribs, side stretching allows for increased rib mobility. This improved movement enables the lungs to respond more effectively to changes in volume, thus enhancing respiratory functions. The exercise promotes better blood circulation, positively impacting cardiac health.
Improved Digestive System Performance
Creating space between the iliac crest (part of the pelvic bone) and the lower ribs on one side of the body can significantly benefit the digestive system. The side stretch exercise helps achieve this by elongating the targeted muscles, alleviating digestive discomfort, and promoting better nutrient absorption.
Boosted Lymphatic and Endocrine System Functions
The side stretch exercise also directly impacts the lymph nodes and spleen, which are crucial components of the lymphatic system. Stretching the muscles in the targeted region helps promote the flow of lymphatic fluid, which is essential for the proper functioning of the immune system. A well-functioning lymphatic system aids in the removal of waste and toxins from the body and contributes to overall health and wellness.
The endocrine system, responsible for regulating hormone production and release, can benefit from side stretching. The stretching motion can stimulate hormone-producing glands, such as the adrenal glands above the kidneys, helping maintain hormonal balance and support various physiological processes.
Reduced Stress and Tension Relief
The side stretch exercise can aid in alleviating physical and mental stress by releasing tension from the muscles along the side of the body. This reduction in muscle tension can lead to:
- Improved posture
- Reduced discomfort
- An enhanced sense of relaxation
Incorporating side stretches into your daily routine can be a simple yet effective way to combat stress and promote well-being.
Increased Flexibility and Range of Motion
Regularly performing side stretches can increase flexibility and improve range of motion. Targeting specific muscle groups helps to elongate and strengthen the muscles, allowing for greater ease of movement in daily activities. Improved flexibility also reduces the risk of injury and enhances overall physical performance.
Better Posture and Core Strength
The side stretch exercise promotes better posture by strengthening the muscles that support the ribcage and spine. A strong and stable core is essential for maintaining proper alignment, reducing the risk of back pain, and improving balance. Regularly practicing side stretches can increase core strength and a more upright, confident posture.
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Pliability features a unique scanning tool that assesses your body’s mobility and identifies specific areas of improvement. Once you complete the assessment, you’ll receive a personalized routine to follow to improve your flexibility and recover better. The app also offers a library of routines and videos to enhance mobility and flexibility. Routines target specific body areas and can help you recover from injury, improve performance, and enhance your overall fitness.
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STRETCH. BREATHE. LIVE.
