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Sitting Dynamic Side Stretch

Step by step instructions, muscle activation and variants for the Sitting Dynamic Side Stretch.

EasyObliques

About this exercise

The Sitting Dynamic Side Stretch is a seated mobility exercise where you rhythmically lean side to side to dynamically stretch the obliques, lateral trunk muscles, and shoulders. The dynamic (bouncing or flowing) nature increases range of motion over time and warms up the torso for activity.

How to Perform

  • Sit upright on the floor with legs crossed or extended, or on a mat in a comfortable seated position
  • Place one hand on the floor beside you for light support, or rest both hands on your knees
  • Raise one arm overhead, keeping it close to your ear
  • Lean your torso toward the opposite side in a smooth, controlled arc
  • Feel the stretch along your side from hip to fingertips
  • Return to center and immediately lean to the other side in a flowing, dynamic rhythm
  • Continue alternating sides for the desired number of reps or duration

Muscle Activation

Primary
Obliques
Secondary
Side shouldersLower back

Common Mistakes

Common mistakes content is coming soon.

About the Sitting Dynamic Side Stretch

The Sitting Dynamic Side Stretch is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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