As a Physiotherapist and Wellbeing Facilitator, few exercises bring me as much joy (and deliver as many benefits!) as the humble seated side stretch. You’ll find it woven into my Beyogalates classes, my personal practice, and just about every workshop I lead. Why? Because this simple, somatic-style movement offers so much more than just a stretch; it’s a powerful tool for holistic wellbeing.
As a mother, business owner, physiotherapist, and social butterfly I must that when world that pulls us in a million different directions, the seated side stretch invites us to pause, connect, and expand – not just our bodies, but our minds and breath too. Let’s explore how we can elevate this seemingly basic movement into a profound daily practice…..
The Magic of Mindful Movement
At its core, the seated side stretch is about creating space. When performed with intention, it’s a beautiful example of mindful movement, allowing us to tune into the subtle sensations within our bodies. Feel the opening of spine, ribcage, waist and shoulders…
Here’s how we approach it in my classes:
* Find Your Foundation: Begin seated comfortably, whether on a mat, a cushion, or even a chair. Ensure your sit bones are grounded, and your spine is long, creating a stable base for movement.
* Anchor and Lift: As you inhale, imagine a thread gently lifting you from the crown of your head, lengthening your spine even further. Feel the spaciousness in your torso.
* Initiate the Flow: As you exhale, gently lean to one side, reaching your opposite arm overhead. The key here isn’t to go as far as you can, but to move from your side body, feeling the elongation from your hip all the way to your fingertips.
Breathe into the Space:
This is where the magic happens.
As you hold the stretch, continue to breathe deeply. With each inhale, imagine sending breath into the expanded side of your rib cage, creating even more space. With each exhale, allow any tension to melt away.
* Return with Grace: On an inhale, slowly and mindfully return to your upright seated position, feeling the integration of your movement. Repeat on the other side.
Beyond the Physical: Visualisation for Deeper Impact
While the physical benefits of releasing tension in the intercostal muscles, obliques, and lats are undeniable, we can amplify the experience by incorporating visualisation. This is where the “beyond the mat” benefits truly shine.
Try these visualisations as you stretch:
* Growing Roots and Branches: As you inhale, imagine roots growing from your sit bones, grounding you firmly. As you exhale and lean, visualise your reaching arm as a branch extending towards the sky, finding new light and space.
* Washing Away Tension: Imagine a gentle stream of warm water flowing down the side of your body as you stretch, washing away any stress, stiffness, or mental clutter.
* Creating Lungs of Light: As you inhale into your expanded rib cage, visualise that side of your lung filling with bright, clear light, energising your entire system.
The Power of Coordinated Breath
Breath is our anchor, our guide, and our most powerful tool for wellbeing. In the seated side stretch, coordinating your breath with your movement and visualisation deepens the practice exponentially.
* Inhale to Create Space: Use your inhale to lengthen and prepare your body for the stretch.
* Exhale to Release and Extend: Let your exhale be the catalyst for your gentle lean, allowing your body to soften and open into the stretch.
* Deep Diaphragmatic Breathing: Once in the stretch, focus on full, diaphragmatic breaths. Feel your belly gently rise and fall, allowing your breath to massage your internal organs and further release tension in your torso.
Benefits Beyond the Mat:
The beauty of this simple exercise is how its benefits ripple into all areas of your life:
* Improved Posture: By lengthening the spine and releasing tension in the side body, you naturally encourage a more upright and open posture.
* Reduced Stress and Anxiety: The combination of mindful movement, deep breathing, and visualisation calms the nervous system, offering a mini-meditation in motion.
* Enhanced Energy Flow: By creating space in the torso, you can improve circulation and energy flow throughout your body.
* Increased Body Awareness: This somatic approach cultivates a deeper connection to your body’s subtle cues and sensations.
* Emotional Release: Often, we hold emotional tension in our side body. This gentle stretch can facilitate a release of stored emotions.
* Mental Clarity: Taking a few moments to focus inward can clear mental fog and improve concentration.
So, the next time you find yourself seated, whether at your desk, on the couch, or ready for your Yogalates class, remember the profound potential of the seated side stretch. It’s a simple invitation to expand, release, and connect – a powerful step towards a more mindful and well-balanced you, far beyond the mat.
See you on the mat,
Lisa x