This Seated Side Bend Stretch gives your back, shoulder, and arms that needed stretch to release the tension. This is perfect for your warm-up or cool-down simply because it awakens your body muscles.

2-5 Minutes
3-5 times per week or every 30 minutes if working at computer

Muscle Group
Back, Shoulder, Arms, Hips, Obliques, Thighs

Very Easy to Moderate

Fitness Type

Safety Icon

Safety Tips

If you have a hip, arms, or shoulder injury, please see your doctor before doing this exercise.


Equipment Required

​Any mat is necessary for this exercise. If your hips are very tight, you can sit on a bolster or block.

Yoga Mats are suitable to be used in this workout.   Read our review on the various types of mats available.

Number of Reps and/or Length of Time


3-4 minutes
10-20 secs hold
Repeat 3-4 times


3-5 minutes
15-30 secs hold
Repeat 3-5 times


3-5 minutes
20-40 secs hold
Repeat 3-5 times


Step 1
Watch the instructional video, then read the following for clarification.

Step 2
Sit on the floor or your mat and cross legs together. Keep your back straight and core tight.

Step 3
Raise your right arm and bend so it will be above your head. Place the other arm on your left leg or the floor..

Step 4
Slowly bend your torso to the left side, keeping your hips and face forward.

Step 5
Hold this position for as long as you can.

Step 5
Slowly go to an upright position.

Step 5
Repeat steps 2 to 5 on the other side.

Fitness Tip

Choose a fitness regime that fits into your lifestyle. Though do try to make it at least 4 vigorous sessions of a minimum of 30 minutes each.

Make it happen and shock everyone

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