Videos
Instructions
- Sit on the floor with your legs extended wide apart in a straddle position.
- Keep your spine upright and knees fully extended.
- Rotate your torso and lean sideways over one leg, reaching with the same-side arm toward the foot.
- Extend the opposite arm overhead for a deeper lateral stretch.
- Hold the position, then return to center and repeat on the other side.
Technical Tips
- Keep both sit bones grounded throughout the movement.
- Avoid twisting the torso—focus on lateral flexion only.
- Engage the core to stabilize the spine and avoid collapsing forward.
Breathing Tips
- Inhale deeply before initiating the side bend.
- Exhale slowly as you reach toward the foot.
- Maintain slow, deep breaths while holding the position.
Medical restrictions
- Groin strain
- Hamstring injury
- Lower back disorders
- Sciatic nerve irritation
The Seated Side Bend Hamstring Stretch is a dynamic flexibility movement performed in a wide-leg seated position. It targets the hamstrings and adductors while incorporating a lateral flexion of the torso to engage the obliques and enhance spinal mobility. Unlike traditional forward folds, this variation introduces a sideways reach, which increases the stretch intensity on one leg at a time and adds a mobility challenge to the spine and rib cage. This stretch is particularly beneficial for improving range of motion in the hips, lower back, and sides of the torso, making it ideal for activities requiring rotational control and flexibility. It's commonly included in yoga, Pilates, and general mobility routines, as well as warm-ups and cooldowns. The movement can be easily adapted with props like yoga blocks or straps to accommodate various flexibility levels. Practicing this stretch regularly helps reduce muscular tension, correct imbalances, and support a more fluid and injury-resistant movement pattern.
What is the seated side bend hamstring stretch good for?
It improves hamstring and adductor flexibility while enhancing lateral spinal mobility and reducing lower back tension.
Can I use a yoga block in this stretch?
Yes, placing a yoga block under your hand or sitting on one can support proper alignment and reduce strain if flexibility is limited.
Should both sit bones stay on the floor during the stretch?
Yes, keeping both sit bones grounded ensures proper form and maximizes the effectiveness of the stretch.
Is this stretch suitable for beginners?
Absolutely. It's beginner-friendly and can be easily modified to match individual flexibility levels.