Back
alongamento-inclinacao-lateral-em-pe
Stand tall with your feet hip-width apart and a soft bend in your knees. Raise one arm overhead, keeping your shoulder relaxed and palm facing inward.
- Equipment
- No Equipment
- Difficulty
- Intermediate
- Focus Area
- Back
- Injury risk
- Low
Primary muscles
- quadratus lumborum
- external oblique
- internal oblique
- latissimus dorsi
Secondary muscles
- erector spinae
- gluteus medius
- gluteus minimus
Target muscles
- back
- abs
How to perform
- 1
Stand tall with your feet hip-width apart and a soft bend in your knees.
- 2
Raise one arm overhead, keeping your shoulder relaxed and palm facing inward.
- 3
Gently lean to the opposite side, reaching with the raised arm while keeping your hips stable.
- 4
Avoid twisting your torso or collapsing forward; maintain a long spine.
- 5
Feel the stretch along the side of your body, from your hip to your armpit.
- 6
Hold the stretch for 20-30 seconds, breathing deeply, then slowly return to the starting position.
- 7
Repeat the stretch on the other side.
Safety & form
Train smart. Read these notes before adding heavy load.
