Lat Stretches

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:

  1. 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:

  1. 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.

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