Lat Stretches

How to do the best lat stretches to decrease back and shoulder pain, fast! Simple at-home mobility stretching exercises to improve flexibility and increase your pulling strength!

Overhand Lat Stretch

Purpose:

Improve Shoulder Flexion

Focus:

Shoulder Flexion (Latimus Dorsi)

Grasp a stable object, near your head height, with an overhand grip (palms down).
While maintaining a neutral spine and hips square, extend the same side leg behind you as you lean forward until you feel a stretch in your armpit or lat.
With your arm and leg fully extended keep a forward torso lean as you attempt to push your head through, in front of your arm.
Work through the tension in this position by internally and externally rotating your torso.
Try to press your armpit towards your front hip.
If you can flex your arm beyond your ear then this movement is not necessary.

Underhand Lat Stretch

Purpose:

Improve Shoulder Flexion

Focus:

Shoulder Flexion (Latimus Dorsi)

Grasp a stable object, near your head height, with an underhand grip (palms up).
While maintaining a neutral spine and hips square, extend the same side leg behind you as you lean forward until you feel a stretch in your lat.
With your arm and leg fully extended keep a forward torso lean as you attempt to push your head through, in front of your arm.
Work through the tension in this position by internally and externally rotating your torso.
Try to press your armpit towards your front hip.
If you can flex your arm beyond your ear then this movement is not necessary.