Stretching is a key component of complete fitness. Without agility developed through routine stretching, you're more prone to injury and your range of motion is inhibited. Taking at least five minutes to stretch before and after exercise is essential, and it's important to stretch all muscle groups, including the muscles that run along the sides of the body. Not only will routine side stretching help make you more flexible, but it will also help tone your body.
Seated Side Stretch
From a seated position on the floor, cross your legs naturally in front of you and sit up straight. Rest your arms and hands on your thighs. Take a deep breath and raise your left arm straight up into the air above your head. Place your right hand flat on the floor by your right leg. Reach up with your left hand and arm and gradually stretch over to your right. Allow your right elbow to bend slightly as you stretch over with your left arm. Keep your neck and shoulders relaxed, and do not lean forward or backward as you stretch over. Also, do not allow your left hip or buttocks to lift. Continue to stretch and hold for about 30 seconds. Sit up again and relax your hands on your thighs again. Repeat the side stretch to the left using your right arm and hold for 30 seconds. You can also perform this seated side stretch from a chair. After stretching, speed up the movements while alternating right and left to further tone the sides of your core. Remember to breathe and hold your core steady as you move.
Seated Open-Leg Side Stretch
Remain in the seated position and stretch your legs straight out to the side in opposite directions. Keep your lower arms and hands relaxed on your thighs and sit up straight. If you're not able to sit erect, bring your legs in slightly toward the center until you can hold your upper body upright. Avoid bending your knees or rolling your legs inward. Your feet should be relaxed, or your toes can be pointed. Take a few deep breaths and hold this position for about 30 seconds. Keeping your right arm on your right thigh, raise your left arm straight up into the air and slowly stretch to the right. Avoid hunching over or leaning backward, and do not raise your left hip or buttocks. Repeat the same stretch with the right arm to the left. Perform these stretches slowly.
Standing Side Stretch
Stand up with feet shoulder width apart and execute stretches similar to the seated side stretches. Allow your resting arm and hand to slide down each leg as you stretch over to each side though. For more of an intense stretch, you can cross one foot over the other as you stretch to the right or left. Use the foot on the same side you're stretching to cross over the opposite foot. Hold left and right stretches for around 30 seconds. Perform these stretches slowly also.
Rib Cage Isolation
Rib cage isolation exercises not only stretch your sides and muscles around your rib cage, but they also help tone your core. From a standing position with feet hip width apart, relax your arms by your sides and stand erect. Take a deep breath and raise your arms so that you can rest your hands on your hips. With shoulders and your neck relaxed, only move the rib cage from side to side. Hold on each side for about 20 seconds. Begin moving your rib cage from side to side a little faster, but remember not to deliberately move your shoulders or your hips. Try circling your rib cage around for about one minute in each direction to further tone your core. You can also try a hip hop chest pop, which involves only lifting your rib cage and chest. This stretches the muscles around the rib cage upward and also helps keep the core toned.
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