Side Stretch Videos

Watch the side stretching videos below to improve your side flexibility and relieve tight side and lower back muscles.

by Brad Walker | First Published August 21, 2010 | Updated September 2, 2017

Side stretches are important for the flexibility and range of motion of the sides and lower back muscles. Good side flexibility allows for the unrestricted and pain free movement of the sides and lower back.

Sports that benefit from the side stretches below include: Basketball and Netball; batting sports like Cricket, Baseball and Softball; Boxing; contact sports like Football, Gridiron and Rugby; Hiking, Backpacking, Mountaineering and Orienteering; Ice Hockey and Field Hockey; Martial Arts; Rowing, Canoeing and Kayaking; Surfing; Wrestling.

Side Muscles being Stretched

During the following side stretch videos there are a number of muscles within the side and lower back that are stretched. Below is a comprehensive list of the anatomical muscle names involved in the following side stretches.

  • External and Internal Obliques
  • Quadatus Lumborum
  • Iliocostalis Lumborus
  • Intertransversarii
  • Rotatores
  • Multifidus

Standing Lateral Side Stretch (1:21) Stand with your feet about shoulder width apart and look forward. Keep your body upright and slowly bend to the left or right. Reach down your leg with your hand and do not bend forward. Don’t lean forward or backward, concentrate on keeping your upper body straight. Hold the stretch position for a minimum of 20 seconds and then repeat on the opposite side.

The Stretching Handbook, DVD & CD-ROMWhile the recommendations on this page are a good starting point, you'll get a lot more benefit when you include a wider variety of stretches.

To do away with stiff, tight muscles and joints, and improve your full body mobility and freedom of movement, grab a copy of the Ultimate Guide to Stretching & Flexibility (Handbook, DVD & CD-ROM).

In total, they include 135 clear photographs and 44 video demonstrations of unique stretching exercises for every major muscle group in your body. Plus, over 80 printable stretching routines for 22 sports and 19 different muscle groups.

The DVD also includes 3 customized stretching routines (8 minutes each) for the Upper Body; the Lower Body; and the Neck, Back & Core, plus a bonus CD-ROM that allows you to print out over 80 stretching routines that you can take with you wherever you go.

The Handbook and DVD will show you, step-by-step, how to perform each stretch correctly. Plus, you'll also learn the 7 critical rules for safe stretching; the benefits of flexibility; and how to stretch properly. Check out the Ultimate Guide to Stretching & Flexibility for yourself.

Brad Walker - AKA The Stretch CoachAbout the Author: Brad is often referred to as the "Stretch Coach" and has even been called the Stretching Guru. Magazines such as Runners World, Bicycling, Triathlete, Swimming & Fitness, and Triathlon Sports have all featured his work. Amazon has listed his books on five Best-Seller lists. Google cites over 100,000 references to him and his work on the internet. And satisfied customers from 122 countries have sent 100's of testimonials. If you want to know about stretching, flexibility or sports injury management, Brad Walker is the go-to-guy.