Lateral Stretch On Floor Lying Down

The Lateral Stretch on Floor Lying Down is an excellent exercise for targeting and stretching the muscles in your side body, particularly your obliques and intercostals. It helps improve flexibility, increases range of motion, and promotes better posture. To perform this exercise, start by lying down on your back on a comfortable and flat surface, such as a yoga mat. Keep your legs extended and arms straight out to the sides, forming a "T" shape with your body. Your palms should be facing the ceiling. Next, engage your core and gently slide your left fingertips towards your left foot, while keeping your shoulder blades grounded on the floor. You should feel a gentle stretch along the right side of your body. Hold this stretch for a few deep breaths, focusing on relaxing and lengthening the muscles. Return to the starting position and repeat the stretch on the opposite side, sliding your right fingertips towards your right foot. Remember to avoid any jerky movements and perform the stretch in a controlled manner. It is important to listen to your body and not push beyond your limits. If you experience any pain or discomfort, modify the stretch by reducing the range of motion or seek the guidance of a fitness professional. Incorporating the Lateral Stretch on Floor Lying Down into your regular exercise routine can help improve your overall flexibility and promote a healthier, more supple body. Remember to breathe deeply throughout the stretch and enjoy the feeling of releasing tension from your side body muscles.

Instructions

• Lie down on your back on a comfortable exercise mat or on the floor.
• Extend your legs straight out in front of you.
• Extend your arms out to the sides, perpendicular to your body, with your palms facing up.
• Slowly and gently lower both legs to one side, aiming to touch the side of your foot or knee to the floor.
• Keep your shoulders planted on the ground and try to maintain a neutral spine throughout the movement.
• Hold the stretch for 15-30 seconds, feeling the gentle stretch along the side of your body.
• Return your legs back to the starting position and repeat the movement on the other side.
• Perform 2-3 sets of 8-12 repetitions on each side, depending on your comfort and flexibility level.
• Remember to breathe deeply and relax your body throughout the exercise.
• Avoid any jerky or sudden movements, as it may strain your muscles.

Tips & Tricks

• Start with a proper warm-up to loosen up your muscles before performing the lateral stretch.
• Focus on maintaining proper form throughout the exercise to prevent injury.
• Engage your core muscles by pulling your belly button towards your spine during the lateral stretch.
• Breathe deeply and exhale as you stretch to help relax your muscles and increase flexibility.
• Gradually increase the range of motion as you progress in your lateral stretch, but never push beyond your comfort level.
• Listen to your body and take breaks if needed, especially if you experience any pain or discomfort.
• To intensify the stretch, hold the end position for a few seconds while maintaining your breath.
• Consider incorporating this exercise into a regular stretching routine for improved flexibility.
• Stay consistent with your lateral stretch practice to see significant improvements over time.
• Consult with a fitness professional to ensure you are performing the exercise correctly and safely.