Side Lat Stretch
Improve your upper body mobility and alleviate tension in your lats with this simple side lat stretch. Enhance flexibility and posture.
- Movement
- Isolation
- Force
- Static
- Per set
- 30s
- Rest
- 10s
Free · iPhone only · Available on the App Store
Variations of Side Lat Stretch
Description
A stretching exercise specifically designed to increase flexibility and relieve tension in the latissimus dorsi muscle.
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How to do Side Lat Stretch
- 01Setup
Stand tall with your feet hip-width apart and your core lightly engaged. Raise one arm directly overhead, keeping your elbow straight and palm facing inward.
- 02Setup
Cross your elevated arm over your head, reaching your hand towards the opposite side of your body. You can gently grasp your wrist with your free hand for a deeper pull.
- 03
Gently lean your torso to the side opposite the raised arm, allowing your hips to shift slightly in the same direction as your arm. Keep your chest open and avoid rotating your torso forward.
- 04
Deepen the stretch by reaching further with your overhead hand, feeling the stretch along the side of your torso from your hip to your armpit. Focus on elongating your latissimus dorsi muscle.
- 05
Hold the stretch for the prescribed duration, breathing deeply and slowly into the stretch. Slowly return to the starting position and repeat on the other side.
Tips
- Inhale deeply as you initiate the stretch and exhale as you deepen it, allowing your body to relax and increase your range of motion.
- Keep both feet firmly planted on the ground throughout the stretch to maintain balance and provide a stable base for effective stretching.
- Maintain a neutral neck position by looking straight ahead or slightly up, avoiding craning your neck which can cause discomfort and reduce focus on the lats.
- For added stability, stand next to a wall and place your free hand on it for support while performing the stretch.
Common mistakes
- Avoid rounding your upper back during the stretch; instead, keep your chest open and spine long to effectively target the latissimus dorsi.
- Do not shrug the shoulder of the stretching arm; actively keep it relaxed and down to isolate the stretch in the lat and avoid neck tension.
- Never hold your breath during the stretch; maintain continuous, deep breathing to help relax the muscles and improve flexibility.
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Is Side Lat Stretch good for beginners?
Side Lat Stretch is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Side Lat Stretch?
You need Body weight to perform Side Lat Stretch. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Side Lat Stretch?
Inhale deeply as you initiate the stretch and exhale as you deepen it, allowing your body to relax and increase your range of motion. Keep both feet firmly planted on the ground throughout the stretch to maintain balance and provide a stable base for effective stretching. Maintain a neutral neck position by looking straight ahead or slightly up, avoiding craning your neck which can cause discomfort and reduce focus on the lats. For added stability, stand next to a wall and place your free hand on it for support while performing the stretch.
What are common mistakes when doing Side Lat Stretch?
Avoid rounding your upper back during the stretch; instead, keep your chest open and spine long to effectively target the latissimus dorsi. Do not shrug the shoulder of the stretching arm; actively keep it relaxed and down to isolate the stretch in the lat and avoid neck tension. Never hold your breath during the stretch; maintain continuous, deep breathing to help relax the muscles and improve flexibility.
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Free · iPhone only · Available on the App Store