A standing lateral flow: the arms reach overhead and the trunk bends from side to side in a controlled rhythm, lengthening the side body without holding either end position.
What this exercise works
Muscles
obliques · latissimus dorsi · quadratus lumborum
Goals
mobility
Equipment
No equipment
Category
Stretching
Difficulty
beginner
Demonstration
Step 1
Step 2
How to perform the movement
Stand with the feet hip-width apart and reach both arms overhead.
Bend the trunk to one side, keeping both feet planted and the hips level.
Return through the centre with the ribs stacked over the pelvis.
Bend to the other side in the same way.
Keep alternating for the desired number of repetitions.
Technique cues and common mistakes
Bend sideways only: letting the chest rotate turns it into a twist.
Keep both heels down so the movement stays in the trunk.
Move with the breath rather than bouncing at the end of the range.
From guide to workout
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