How deep should I lean during this stretch?

You should lean until you feel a mild tension along your side, but never to the point of sharp pain or pinching in the spine.

Is it better to do this before or after a workout?

While it can be used dynamically before training, it is most effective as a static hold after your session when muscles are warm.

Yes, performing this from a chair is an excellent modification that helps stabilize the pelvis and isolate the upper body.

Learn the proper technique for the side stretch to improve oblique flexibility, relieve rib cage tension, and enhance lateral mobility.

Stand tall with your feet placed shoulder-width apart and your arms resting at your sides.
Raise your right arm vertically toward the ceiling while keeping your shoulder blade retracted.
Lean your torso slowly toward the left side while allowing your left hand to slide down your outer thigh.
Hold the peak contraction for twenty seconds while maintaining deep, steady nasal breathing.
Exhale and engage your core to pull your torso back to the neutral starting position.
Switch arms and repeat the movement on the opposite side to ensure symmetrical flexibility.

Leaning forward or rounding the spine instead of moving laterally.
Holding the breath which creates unnecessary internal tension.
Shrugging the reaching shoulder up toward the ear.
Allowing the hips to shift excessively to the side rather than stretching the torso.

Obliques · Strength