Many people suffer from stiffness and muscle pain. They are willing to stretch over the sore but don’t know the right way. The Standing Lateral Stretch Trio is one of the cures.
It gives a reminder to tight muscles to relax. These stretches are all practiced through the performance of these two even though they do not rely on the use of external forces for their effectiveness.
The list of exercises might give you a headstart about which approach to take. Some people started better with it than others. Doing it in the wrong way was their problem.
Nonetheless, every one of them improved with the right guidance. This Blog will elaborate on the process of the Standing Lateral Stretch Trio that one can do without any harm to him/herself.
What is the Standing Lateral Stretch?
The Standing Lateral Stretch is a collection of three different stretching exercises that target the side parts of the body.
The obliques, lats, and intercostals are some of the muscles that these types of exercises usually work on.
The trio consists of lateral arm and torso exercises. The stretches can be done by individuals while standing.
That makes it so easy that individuals can do the exercises in any place. These exercises develop stronger and more elastic muscles and foster dynamic body positions, which in turn result in improved posture.
How to Prepare for Standing Lateral Stretch?
1. Wear comfortable clothing
Wearing flexible, untightened dresses allows for unrestricted wrist flexion.
2. Find a clear space
Be sure that there is enough space to move the arms and also bend sideways.
3. Stay hydrated
It is recommended that you drink a glass of water before and after the training course.
4. Use a mirror if possible
This is important for checking the proper form and alignment of the body.
5. Have a towel ready
It can serve as a tool for you to set it up against the wall or to clear sweat off your face.
It should be possible to perform the stretching movements with ease if the elastic properties are preserved.
Warm-Up Exercises for Standing Lateral Stretch
- Arm circles.
- Shoulder rolls.
- Subtle torso twists.
- Go for a walk for 5 minutes, march in place for 5 minutes, and then do light jogging in place for another 5 minutes.
- Do neck rolls.
How to Perform Standing Lateral Stretch?
Get into a feet-hip-distance stance. Straighten up the spine and have the palms facing the sides.
Lift your right arm overhead. Bend to the left so that the right side is extended. Feel the stretch in this direction.
During this time keep your hand on that specific spot for 15-30 seconds then return to the original posture.
Switch with the right arm raised after finishing the left side.
Next, raise your arms in addition to your head and twist gently from one side to another.
Benefits of Standing Lateral Stretch
- Improves flexibility.
- Reduces back pain.
- Enhances posture.
- Increases range of motion.
- Relieves muscle tension.
Beginners Tips
- Start slowly
- Do not overpull
- Breathe calmly
Variation and Modifications
Seated Version
Get the exercises performed while you are sitting on a chair, the one you can start with is this.
This is a great option for those who are not good at balancing and it is also highly flexible for use in the business environment.
Using a Wall
Stand close to a wall to get more stable and have a more balanced position. This would allow maintaining good ness and steadiness in the performing of the exercises.
With Weights
Employ the soft or the hard stuff such as dumbbells while performing controlled movement of the muscles to relax them.
This method will lay emphasis on resistance and hence elevate the intensity in the execution of the exercises. You can go step by step after getting the basic bodybuilding basics mastered.
Dynamic Version
A better approach to a stretch is to move in and out of the position smoothly rather than hold it. The ability to flexibly and in a coordinated way is developed. This is the best way to warm up before more hard tasks.
Expert Tips
- Palm the floor correctly.
- Slow and predictable breathing.
- Introduce detain gradually.
- Stick to your schedule.
- Be in tune with yourself.
Safety Precautions
Quit if there is pain.
No bunting.
Do not initiate a jerky movement.
Do a straight movement.
Common Mistakes To Avoid
- Reaching too far.
- Breath-holding.
- Doing stretching exercises too fast.
- Nobody has to suffer for my sins.
VeryFit Life Final Words
The Standing Lateral Stretch Trio is a simple yet effective way to acquire new flexibilities and to relax the thighs.
It’s travel-sized and does not require any tools. Get going slowly at first and pay attention to how you feel.
In the meantime, you will get the flexibility you are looking for and also improve your health.
Before trying any of these, it is highly recommended to check with your doctor or another health professional.
FAQs
How often should I do the Standing Lateral Stretch?
It is recommended to practice these movements once a day or at least 3-4 times a week for faster results.
Can I do these stretches if I have back problems?
If you are dealing with some back-related problems, it would be a smart step to get in touch first with either a doctor or a physical therapist to get the right advice.
How long should I hold each stretch?
At first, start with 15-30 seconds on each exercise. Then you can try out the exercises for 45-60 minutes after you become more flexible.
Can these stretches help with weight loss?
Even if stretching only has a small number of calories burned, it will enhance your flexibility and maintains you in a good posture. Weight loss can carry through. exercise and diet.
Is it normal to feel some discomfort during Standing Lateral Stretch?
Right, and if you’re tensed, that’s part of the process. Just ensure it does not become painful. You should break the exercise after feeling pain.
Source:
Standing Lateral Stretch – WorkoutLabs exercise guide. (n.d.).
CPT, J. M., & CPT, C. S. (2023, July 11). 14 standing stretches that will loosen up your entire body. SELF.
Snape, J., Bullmore, H., Harris-Fry, N., & Gora, A. (2023, July 25). The lateral Raise: how to do it and five top form tips. Coachmaguk.
Book Source:
Light on Yoga by B.K.S. Iyengar
The Heart of Yoga: Developing a Personal Practice by T.K.V. Desikachar
