This stretching exercise mainly involves the core muscles such as the obliques, the dorsal muscles and the lumbar muscles. It allows you to acquire a better lateral mobiliy. It is often used by people with chest and lower back pain.

Body Parts

  • Abdominals
  • Back
  • Trapezius
  • Erector Spinae
  • Obliques


  • Stand up with the feet at shoulder width.
  • Keep the back straight.
  • Keep the head aligned with the body.
  • Place the hands on the opposing side of that which is stretched in the back at the level of the opposing hip.
  • Place the hand of the stretched side over the head.


  • Bend the trunk to the opposite side of the one being stretched.
  • Attempt to press the bicep of the top arm on the head.


Do not flex or extend the trunk. Do not rotate the trunk. Remember to stretch the other side.