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Lat & Side Stretch
Modern Repertoire Beginner Stretching & MobilityLateral Flexion & Rotation
Lengthens latissimus dorsi and the side body while keeping the ribs supported.
⚠️ Clinical Contraindications
- Shoulder Impingement: Keep the arms in a pain-free range; skip with active shoulder pain.
- Low Back Pain: Keep the side-bend in the ribs; stop if the low back aches.
Apparatus Setup
Reformer
Spring Tension 1 Green or 1 Yellow Spring
Footbar Position Down
Headrest Down
Target Muscles
Latissimus Dorsi (Primary)Obliques (Secondary)Quadratus Lumborum (Secondary)
Setup Instructions
Kneel on the carriage holding the straps overhead, then lean the torso to one side.
Execution Instructions
Reach the arms overhead and side-bend, letting the carriage pull the ribs open, then return with control.
Teaching Cues
Breath
"Inhale to reach overhead, exhale to side-bend."
Alignment
"Keep the hips level and the ribs connected."
Control
"No dumping — move with the carriage smoothly."
Modifications & Progressions
Smaller Side-Bend (Regression)
Reduce the side-bend until the ribs stay supported.
Deeper Reach (Progression)
Reach further overhead and hold the stretch for two breaths.