Oblique Stretches for Side Body and Rotation

Side bends, twists, and rib-focused mobility for the side body.

17 guided stretches
12 routines
~1 min sessions
No equipment needed

Start guided stretching See the stretches

The obliques help rotate and side-bend the trunk. Side-body mobility can make breathing, reaching, and athletic rotation feel smoother.

Video demo

Seated Thoracic Rotation

Stretches

Best obliques stretches

Seated Thoracic Rotation

Sit tall in a chair, cross your arms over your chest, and slowly rotate your upper body to each side.

Cat-Cow Warmup

Move slowly between rounding and arching your back. Match each movement to a steady breath.

Low Lunge Reach

Step one foot forward, lower the back knee, and reach the same-side arm overhead.

Standing Roll Down

Soften your knees and roll down one vertebra at a time, then rebuild your posture slowly.

World's Greatest Stretch

Move from lunge to elbow drop to open rotation, staying controlled through each position.

Supine Twist

Let both knees fall to one side while the opposite shoulder stays heavy.

Child's Pose Side Reach

Sink hips back and walk both hands to one side to open the low back and side ribs.

Reclined Breathing

Lie down, place one hand on your ribs, and follow slow nasal breaths.

Open Book Rotation

Lie on one side with knees stacked and open the top arm like a book.

Sphinx Press

Prop onto forearms and gently lengthen the chest forward.

Seated Spinal Twist

Sit tall, cross one leg if comfortable, and rotate gently from the ribs.

Standing Side Bend

Reach one arm overhead and arc gently to the opposite side.

Extended Exhale Breath

Inhale gently through the nose and exhale for a longer, slower count.

0:30pillow or bolster

Supported Fish

Lie back over a pillow or bolster and let the chest open.

Seated Cat-Cow

Sit tall with hands on your knees. Arch your chest forward and up, then round your back and tuck your chin, moving slowly between the two.

Seated Side Bend

Sit tall, reach one arm overhead, and lean gently to the opposite side while keeping both hips on the chair.

Standing Spinal Twist

Stand with feet hip-width, arms crossed over your chest, and rotate your upper body slowly side to side, hips facing forward.

Routines

Guided routines that include this area

Morning Mobility

A gentle wake-up flow for hips, spine, shoulders, and breath before the day starts.

Full Body Flexibility

A balanced routine for hamstrings, hips, shoulders, calves, and the upper back.

Lower Back Relief

Comfortable floor stretches that reduce stiffness around the hips, glutes, and low back.

Sleep Wind Down

Slow stretches and longer holds to downshift the nervous system before bed.

Shoulder Posture Reset

Shoulder, chest, and upper-back mobility for posture and screen fatigue.

Chair Morning Wake-Up

A gentle seated wake-up for the spine, shoulders, and circulation — all from a sturdy chair.

FAQ

What stretch targets the obliques?

Standing side bend and child’s pose side reach are simple ways to open the side body.

Should side-body stretches affect breathing?

They often feel better with slow breaths into the ribs on the stretched side.