Abdominals Stretch Variation Three

What you'll gain

• Stretches the obliques, which most core training never reaches.

• Improves rotational range of motion for sports and lifts.

• Decompresses the side body after long sitting or repeated bending.

Step-by-Step Instructions

1. 1

   Stand with your feet shoulder-width apart and reach one arm straight up overhead.

2. 2

   Bend your torso gently away from the raised arm as that arm reaches over the top of your head.

3. 3

   Keep both hips and your chest facing forward so the movement stays a side bend rather than a twist.

4. 4

   Hold the position for 15 to 30 seconds, breathing slowly and lengthening through the raised arm.

5. 5

   Return to upright with control and lower the arm before changing sides.

6. 6

   Repeat with the opposite arm overhead, increasing the lean gradually as the obliques warm up.

Common Mistakes

• Letting the hips swing out as you lean — this kills the oblique stretch and shifts load to the lower back.

• Twisting the torso forward or back instead of bending purely sideways, which dulls the side-body lengthening.

• Forcing depth in the first few seconds rather than letting the breath ease you deeper over time.

• Tensing the shoulder of the raised arm — the arm should reach long but stay relaxed at the trap.

About This Exercise

This standing abdominal stretch uses one arm overhead and a controlled lateral bend to lengthen the obliques alongside the front of the core. Keeping the torso facing forward makes the side-body stretch clear without turning it into a rotation. For B2B use, this clip slots cleanly into rotational sport warm-ups, oblique-focused programs, and cooldown flows that address the side body. Its one-arm overhead shape also reads clearly in exercise pickers and coaching demonstrations.

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