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.
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