How to Do Side Lying Floor Stretch

Side Lying Floor Stretch is a back exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Side Lying Floor Stretch

  1. 01Lie on the floor on your side with the hips and knees stacked and bent at 90 degrees.
  2. 02Extend both arms straight out in front of the chest, palms touching.
  3. 03Rotate the top arm in a wide arc over the body toward the floor on the opposite side.
  4. 04Follow the moving hand with the eyes to ensure the rotation occurs through the upper back.
  5. 05Hold the end range for two deep breaths before returning the palm to the starting position.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Side Lying Floor Stretch

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the top knee lifts off the ground or foam roller, reduce the range of motion of the top arm to protect the lumbar spine.

Same coaching engine used inside the A90 app

05 / FAQ

Side Lying Floor Stretch questions

What muscles does Side Lying Floor Stretch work?

Side Lying Floor Stretch is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Side Lying Floor Stretch correctly?

Lie on the floor on your side with the hips and knees stacked and bent at 90 degrees. Extend both arms straight out in front of the chest, palms touching. Rotate the top arm in a wide arc over the body toward the floor on the opposite side. Follow the moving hand with the eyes to ensure the rotation occurs through the upper back. Hold the end range for two deep breaths before returning the palm to the starting position.

What is the A90 coach tip for Side Lying Floor Stretch?

If the top knee lifts off the ground or foam roller, reduce the range of motion of the top arm to protect the lumbar spine.

Is Side Lying Floor Stretch suitable for beginners?

Side Lying Floor Stretch is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Side Lying Floor Stretch?

No. Side Lying Floor Stretch is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes side lying floor stretch into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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