1. Hit the Highlights
The side stretch is one of those exercises that affects so many different muscle groups at one time, so it should be a part of any regular exercise regiment. It almost looks too easy, which is why you don't see it done all that often. The side stretch is a super move that pulls the hamstring muscles in the side of each leg and stretches out the shoulders that tend to collect tension throughout a workout and in daily living. The side stretch helps to develop muscles on the sides of your ribs and tones the hips muscles. It can help to relieve carpal tunnel pain in the hands and work out kinks in the elbows. In addition to stretching out used and tight muscle, the super side stretch is an excellent tool for increasing flexibility.
2. Stand at Attention
Stand very straight with your legs about shoulder length apart. Put your arms straight out with fingers pointing to the sides. Tuck in your stomach and pull up on your rear end. Turn one foot out slightly and lean to that side as far as you can without raising the opposite foot off the floor. Stretch your arms, keeping both knees straight.
3. Keep Stretching
Keep stretching and begin to bend at the waist, bringing your hip up and try to touch the end of your foot with the outstretched hand. Go as low as you can, even if it is the middle of your leg at first. You may not ever be able to touch your foot with this move, but after a few times, you should be able to reach your ankle. Rest your hand on your leg and keep pulling with the opposite arm, raising it toward the ceiling. Keep going as far as you can with the opposite arm moving it over your head. Maintain your posture during the stretch.
4. Beware of Bouncing
Your body may be tempted to bounce its way into this position, pushing a little at a time till you reach the full stretch. Avoid bouncing because you can rip the muscles or cause tiny tears that take a long time to heal. Instead, move slowly and hold the position while you take four or five deep breaths. Return to a standing position very slowly, letting the muscles ease back. Repeat two or three times on each side.
5. Take a Load off
You can do a super side stretch while sitting cross-legged on the floor. Put one hand behind your back and the other arm resting at your side. Tuck in your elbow and lean to that side. Maintain a straight back posture. Pull as far as you can without raising the opposite butt cheek from the floor. Hold the stretch and sit back up. Repeat two or three times on each side.
