Side Lying Floor Stretch

Flop down like a cozy bear in the den and stretch your side long. Reach your top arm overhead and let your top hip feel a gentle opening. Breathe slow, keep it comfy, and you will wiggle out stiffness from your ribs and hips without any growling.

Instructions

1. Lie on your side on the floor or a mat with legs extended or knees slightly bent for comfort.
2. Stack your hips and shoulders, keeping your spine long and neutral.
3. Reach your top arm overhead and slightly away to create a long line from fingertips to hip.
4. Gently press your top hip slightly forward or stack it directly over the bottom hip until you feel a stretch along the side of your torso and outer hip.
5. Breathe slowly and hold the position for 20 to 60 seconds.
6. Switch sides and repeat.

Benefits

• Improves lateral flexion mobility of the torso
• Reduces tightness in the obliques, lats, and outer hip
• May help relieve stiffness from prolonged sitting
• Promotes relaxation and parasympathetic breathing patterns
• Can improve comfort in side-bending and overhead reaching

Key Points

• Keep the stretch gentle; aim for mild tension, not pain.
• Stack shoulders and hips to avoid twisting out of the target area.
• Use slow nasal breathing to encourage relaxation and reduce guarding.
• Support your head with your bottom arm or a small cushion to keep your neck comfortable.
• Increase intensity by reaching longer, not by forcing the hip or spine.

Common Mistakes

• Twisting the torso instead of staying stacked
• Shrugging the shoulder toward the ear during the reach
• Arching the lower back to chase more range
• Holding the breath or breathing shallowly
• Forcing the stretch into sharp pain or numbness/tingling