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Visual demonstration of the Side Lying Floor Stretch exercise

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Beginner

Difficulty
Beginner
Movement type
Strength
Primary muscles
Upper back
Secondary muscles
Shoulders Trapezius
Equipment
Bodyweight
Exercise guide

Side Lying Floor Stretch

4 steps Updated 29/08/2026

Side Lying Floor Stretch is a bodyweight exercise targeting Middle Back (Latissimus Dorsi, Teres Major).

Step by step

How to perform it

  1. Lie on your left side with your legs stacked on top of each other and your body in a straight line. Rest your head on your left arm.
  2. Extend your right arm straight over your head.
  3. Slowly lower your right hand towards your left hand to stretch your back.
  4. Hold the stretch for 15-30 seconds, feeling the stretch in your back and shoulders. Slowly return to the starting position and repeat on the other side by lying on your right side and following the same steps.
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Last updated: 29/08/2026

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Side Lying Floor Stretch

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