extended side bend
For the Extended Side Bend, stand up straight with your feet about shoulder width apart and your arms clasped straight above your head. Next, bend to one side without twisting your torso. To enhance the stretch, grap the wrist of the extended side's arm and pull the arm into a deeper stretch. Remember, to properly perform the stretch, keep your heels on the ground and your hips square. Hold the stretch for the elapsed time and then switch to the other side.
This stretch focuses on the muscles along the side of the body. The side bend focuses on the latissimus dorsi muscle and the oblique muscle. The extended pull stretches the teres minor muscle and other muscles of the shoulder. Finally, one can feel a slight stretch down the leg in the IT Band.