{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Side Stretch",
      "kind": "common"
    },
    {
      "text": "Standing Side Bend Stretch",
      "kind": "common"
    },
    {
      "text": "Standing Lateral Stretch",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "obliques",
        "role": "stretched"
      },
      {
        "muscle": "quadratus-lumborum",
        "role": "stretched"
      },
      {
        "muscle": "latissimus-dorsi",
        "role": "stretched"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      },
      {
        "muscle": "gluteus-medius",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "thoracic-spine",
        "actions": [
          "lateral-flexion"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "lateral-flexion"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "flexion",
          "abduction"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "flexibility",
      "mobility"
    ],
    "movement_patterns": [
      "stretch",
      "lateral-flexion"
    ],
    "mechanics": "not-applicable",
    "force": "static",
    "kinetic_chain": "closed",
    "laterality": "unilateral",
    "planes": [
      "frontal"
    ],
    "contraction": [
      "isometric"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": []
  },
  "external_ids": {
    "wger": "1861"
  },
  "id": "oec:standing-side-stretch",
  "instructions": {
    "setup": [
      "Stand upright with your feet hip-width apart and arms resting at your sides.",
      "Engage your core lightly and keep your pelvis neutral with weight balanced evenly between both feet."
    ],
    "steps": [
      "Reach one arm straight overhead toward the ceiling, keeping the shoulder relaxed and down.",
      "Inhale to lengthen through your spine, then exhale as you gently bend your torso sideways toward the opposite side.",
      "Hold the position at a comfortable stretch point along the flank of your body.",
      "Engage your core to return smoothly to an upright posture, lower your arm, and repeat on the other side."
    ],
    "breathing": "Inhale to find length through your spine and exhale as you ease into the side bend, maintaining slow and steady breathing throughout the hold.",
    "cues": [
      "Reach up before reaching over",
      "Keep your chest facing forward",
      "Ground both feet firmly"
    ],
    "common_faults": [
      {
        "fault": "Rotating the shoulders or chest forward during the bend",
        "correction": "Stay strictly in the frontal plane, keeping your chest open and square to the front wall."
      },
      {
        "fault": "Shifting the hips excessively to the opposite side to fake range of motion",
        "correction": "Keep your pelvis relatively stable and initiate the movement by articulating through the spine."
      }
    ],
    "safety": {
      "precautions": [
        "Avoid aggressive or bouncy movements into the stretch, especially if you have a history of lumbar disc irritation."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "per-side",
    "load": {
      "convention": "not-applicable",
      "kind": "none"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Standing Side Stretch",
  "previous_ids": [
    "oec:side-stretch"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Side stretch",
        "url": "https://wger.de/en/exercise/1861/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Davidgj32"
      }
    ]
  },
  "setup": {
    "position": "standing",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A standing flexibility exercise that elongates the lateral trunk, targeting the obliques, quadratus lumborum, and latissimus dorsi through gentle lateral flexion."
}